Haven't lifted in 3yrs ded srs.
I started bike racing a few years ago and spent all of my time training for the bike... everything I did was with the goal of a higher FTP, lighter weight. In the process I pretty much lost any upper body that I had, but could crush a mountain bike race.

I still want to race bikes but I want to be better overall fitness and NOT look like a ******* when I go to the beach, pool party etc. I have no gym membership rn, so I'm limited to freeweights, bodyweight, and either running or biking for cardio. rn I need to get some muscle back, I'll shed a little fat in the process but I'm not obese.

What do you brahs think of the following:
day 1:
- Dumbbell bench press
- Single-arm bent-over row
- Shoulder press
- Pendlay rows
- Skull crushers
- Curls


day 2: Bike / Leg day
day3: rest

day 4:
- bench press (dumbells obv)
- Dumbbell fly
- Push-up
- Kickbacks
- Overhead tri

day 5:
- Pull ups
- Bent-over dumbbell row
- Renegade rows
- Shrugs
- Dumbbell preacher curl
- Concentration curl

day 6: bike/leg
day7: rest

I don't know what to do for core work, or how often (srs).

Any advice, criticism, and suggestions are appreciated (srs). I think this seems like a good starting point but will take any & all advice seriously. Last time I lifted I just did PPL, and you can laugh but also did p90x several times and even was considering doing it again rn to kick start some type of fitness.

pls help srs.

Gooby Pls

Gooby pls.

Do you at least have equipment at home...?!

dumbells and a bench. That's what I got to work with here

lifting
misc
pick one