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This routine is the second 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. Compared to cycle 1, the weights are increased but the number of reps per set is reduced. 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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0x0 reps |
rest: 10s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Dumbbell Step-Up
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2x16 reps |
rest: 45s
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Dumbbell Lunge
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2x16 reps |
rest: 45s
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Machine Hip Abduction
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3x8 reps |
rest: 60s
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Machine Hip Adduction
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3x8 reps |
rest: 60s
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Machine Leg Extension
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2x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
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4x15 reps |
rest: 20s
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Crunch
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3x25 reps |
rest: 60s
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Stability Ball Plank
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3x8 reps |
rest: 15s
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Superman
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3x8 reps |
rest: 60s
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Rowing
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0x0 reps |
rest: 5s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Smith Machine Shoulder Press
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Cable Rope High Pulley Tricep Extension
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3x8 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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2x15 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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2x15 reps |
rest: 45s
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Scissor Kick
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2x100 reps |
rest: 45s
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Crunch
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3x20 reps |
rest: 5s
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3x1 reps |
rest: 5s
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Air Bike
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3x20 reps |
rest: 5s
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3x1 reps |
rest: 5s
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Sit-Up
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3x20 reps |
rest: 5s
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3x1 reps |
rest: 5s
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Scissor Kick
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3x100 reps |
rest: 5s
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Plank
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3x1 reps |
rest: 5s
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Back Extension (Prone)
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3x1 reps |
rest: 60s
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