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@bernard05 If you are a pro keirin rider, it's pretty weak. If you started lifting a year ago it's pretty good. Not sure what sort of answer you're really expecting...

@travis2014 A few minutes of dynamic movement running through all of the major joints is plenty, going cold into static stretches is unnecessary and potentially harmful.

@bhulksmash Cycling is my main sport, and every cycling programme I have seen includes rest days. In most contexts a rest day is not necesssrily a day or inactivity, but much lighter volume/intensity or contrasting activity. If OP wants to do one activity with one weight, then that would mean...

@nipun Gains are made on rest days, so doing the same thing every day is never a good idea. 3 or 4 days a week with good rest, sleep and nutrition works better. Personally 28 would be on the heavy side for me and I'd be limited to deadlifts, squats and maybe jerks. It depends on your own...

@tinbongda247 I feel for movements like pullovers you need to squeeze the glutes as if you are trying to crack a walnut between the arse cheeks in order to ensure good core engagement.