Monday
Chest, back, biceps, calves,
5 sets. 15-20 reps
30-45 second rest periods
Thursday
Bike 1 hours 30 mins
Wednesday
Quad hamstrings shoulders triceps
5 sets. 12-15 reps
30-45 second rest periods
Tuesday
Bike interval training
30-45 second 200% sprint, cool down 5 min.
5 sets
Friday
Chest, back, biceps, calves,
5 sets. 15-20 reps
30-45 second rest periods
Saturday
Rest
Sunday
Bike.
This is for resistance training not mass building. Any tweaks would be great jjust post it up guys thx