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Cycling Base 2
Sport
Intermediate
Body
Plan Details
The Cycling Base 2 routine by cashstarved is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
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.
Routine detail
Day 1
Legs/Abs Day
Est. 86 min
13 exercises
Indoor Cycling
1 Set
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 16 Reps
Dumbbell Lunge
2 Sets x 16 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Crunch
3 Sets x 25 Reps
Stability Ball Plank
3 Sets
Superman
3 Sets
Day 2
Upper Body/Abs Day
Est. 89 min
13 exercises
Rowing
1 Set
Barbell Incline Bench Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 15 Reps
Parallel Bar Hip Flexion
2 Sets x 30 Reps
Machine Back Extension
2 Sets x 15 Reps
Scissor Kick
2 Sets x 100 Reps
Day 3
Abs
Est. 42 min
9 exercises
Crunch
3 Sets x 20 Reps
6 Inches
3 Sets
Air Bike
3 Sets x 20 Reps
6 Inches
3 Sets
Sit-Up
3 Sets x 20 Reps
6 Inches
3 Sets
Scissor Kick
3 Sets x 100 Reps
Plank
3 Sets
Back Extension (Prone)
3 Sets
