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This routine is the first in a series of six off-season routines designed to increase strength and endurance in cyclists. Each routine lasts four weeks and divides the body into upper and lower body workouts. Three workouts are completed each week, rotating between upper and lower body. Week 1 works lower body on Monday and Friday, with upper body on Wednesday. Week 2 is the opposite of week 1, with upper body on Monday and Friday and lower body on Wednesday. Week 3 is a repeat of week 1, and week 4 is a repeat of week 2. In addition to these weight training workouts, complete three workouts a week of 45-60 minutes at a time on the bike.
Indoor Cycling
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1x1 reps |
rest: 10s
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Barbell Squat
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3x8 reps |
rest: 60s
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Machine Leg Extension
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2x12 reps |
rest: 45s
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Machine Leg Curl (Prone)
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2x12 reps |
rest: 45s
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Machine Hip Abduction
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2x12 reps |
rest: 45s
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Machine Hip Adduction
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2x12 reps |
rest: 45s
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Machine Calf Raise
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3x8 reps |
rest: 45s
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Decline Crunch
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2x20 reps |
rest: 45s
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Stability Ball Crunch
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2x25 reps |
rest: 45s
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Hanging Leg Raise
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2x20 reps |
rest: 45s
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Plank
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2x1 reps |
rest: 15s
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Superman
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2x1 reps |
rest: 60s
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Rowing
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0x0 reps |
rest: 10s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Machine Lat Pulldown
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2x12 reps |
rest: 45s
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Dumbbell Upright Row
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2x12 reps |
rest: 45s
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Machine Seated Row
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2x12 reps |
rest: 45s
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Preacher Curl Machine
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2x12 reps |
rest: 45s
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Cable Shoulder Extension
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2x12 reps |
rest: 45s
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Machine Ab Crunch
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3x12 reps |
rest: 45s
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Parallel Bar Hip Flexion
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2x30 reps |
rest: 45s
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Machine Back Extension
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2x12 reps |
rest: 45s
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Scissor Kick
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2x60 reps |
rest: 45s
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