I do a power set of shrugs, curls, and one other I forget the name of. Then I put on a weighted vest and do a power set of ab roller, dips and decline push-ups.

I do a power set of shrugs, curls, and one other I forget the name of. Then I put on a weighted vest and do a power set of ab roller, dips and decline push-ups. My cardio (cycling) includes a mix of sprints of various sorts so I don’t bother weight lifting for lower body. Getting too bulky is also not good for speed in cycling so I’m not trying to get super buff so everything is just dumbbells and weight vest.