Monday – Squats + Cycling

🕘 7:30 AM – Morning Cycling (20 min, Resistance 4-6)

🕘 10:00 AM – Barbell Squats (4 sets x 8-12 reps)

🕖 7:00 PM – Evening Cycling (20 min, Resistance 4-5)

Tuesday – Dumbbell Shoulder Press + Cycling

🕘 7:30 AM – Morning Cycling (20 min, Resistance 4-6)

🕘 10:00 AM – Dumbbell Shoulder Press (3 sets x 8-12 reps)

🕖 7:00 PM – Evening Cycling (20 min, Resistance 4-5)

Wednesday – Deadlifts + Cycling

🕘 7:30 AM – Morning Cycling (20 min, Resistance 4-6)

🕘 10:00 AM – Barbell Deadlifts (3 sets x 10 reps)

🕖 7:00 PM – Evening Cycling (20 min, Resistance 4-5)

Thursday – Overhead Press + Cycling

🕘 7:30 AM – Morning Cycling (20 min, Resistance 4-6)

🕘 10:00 AM – Barbell Overhead Press (3 sets x 8-10 reps)

🕖 7:00 PM – Evening Cycling (20 min, Resistance 4-5)

Friday – Bent-over Rows + Cycling

🕘 7:30 AM – Morning Cycling (20 min, Resistance 4-6)

🕘 10:00 AM – Barbell Bent-over Rows (3 sets x 8-12 reps)

🕖 7:00 PM – Evening Cycling (20 min, Resistance 4-5)

Saturday – Romanian Deadlifts + Cycling

🕘 7:30 AM – Morning Cycling (20 min, Resistance 4-6)

🕘 10:00 AM – Barbell Romanian Deadlifts (3 sets x 10 reps)

🕖 7:00 PM – Evening Cycling (20 min, Resistance 4-5)

Sunday – Recovery & Light Cycling

🕘 7:30 AM – Easy Cycling (20 min, Resistance 3-4)

✅ Light Mobility & Stretching

✅ Breathing Exercises

🕖 7:00 PM – Evening Cycling (20 min, Resistance 3-4)