Monday's Workout
Strength (Upper Body) + Bike (HIIT)
Heavy lifting + short intense cycling
Strength: Upper Body
- 1 Bench Press [Barbell or Smith Machine] – 4x6-8
- 2 Pull-Ups [Body Weight] – 4x6-8
- 3 Overhead Press [Dumbbells or Smith Machine] – 3x8-10
- 4 Rows [Seated Row Machine] – 3x8-10
- 5 Bicep Curls [Cable Machine] – 3x10-12
- 6 Tricep Dips [Cable Machine] – 3x10-12
Cardio: HIIT
- 1 Machine: [Stationary Bike / Spin Bike]
- 2 Warm-up: 5 min easy
- 3 Intervals: 30 sec max effort + 1 min easy (repeat 8-10x)
- 4 Cool-down: 5 min
Weekly Training Overview
Monday
Strength (Upper Body) + Bike (HIIT)
Heavy lifting + short intense cycling
Tuesday
Bike (Steady-State Cardio)
Moderate pace, longer duration
Wednesday
Strength (Lower Body) + Bike (Recovery Ride)
Leg strength + light cycling
Thursday
Bike (HIIT or Sprints)
Short, high-intensity intervals
Friday
Strength (Full Body) + Bike (Optional Light Ride)
Compound lifts + optional cardio
Saturday
Bike (Long Endurance Ride)
45-60 min moderate pace
Sunday
Rest / Mobility / Stretching
Active recovery