Workout 5 days a week. Rotate between 2 series of 3 routines.
1: 2 mi. huge resistant bike ride, 4 sets of 5 reps at 75% max weight for legs and abs, end with a 10 minute weighted random cardio session.
2: Same except for chest and bi
3: same except for tri and shoulder
4: 5 mi. high mph (~20) bike ride, 3 set of 20 reps at 30% max weight for legs and abs, end with 20 minute high energy cardio session.
5: Same except for chest and bi
6: Same except for tri and shoulder
Wanting to gain muscle. Harder than you think since I am one of those guys that loses weight if he doesn't workout. I know ladies, you hate me.