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This routine is the fourth 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. This cycle focuses on building strength for climbing hills and long stretches into the wind. 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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Barbell Front Squat
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4x8,8,6,6 reps |
rest: 60s
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Machine Leg Press
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5x8,6,6,4,4 reps |
rest: 60s
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Dumbbell Walking Lunge
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2x16 reps |
rest: 60s
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Barbell Deadlift
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4x8,8,6,6 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x8,8,6,6 reps |
rest: 60s
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Machine Seated Calf Raise
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4x8,8,6,6 reps |
rest: 60s
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Decline Crunch
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3x20 reps |
rest: 60s
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Cable Wood Chop
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3x10 reps |
rest: 60s
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Hanging Leg Raise
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3x15 reps |
rest: 60s
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Rowing
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0x0 reps |
rest: 10s
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Barbell Shoulder Press
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4x8,8,6,6 reps |
rest: 60s
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Barbell Incline Bench Press
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4x8,8,6,6 reps |
rest: 60s
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T Bar Row
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4x8,8,6,6 reps |
rest: 60s
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Barbell Bench Press
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3x8,6,6 reps |
rest: 60s
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Machine Lat Pulldown
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3x8,6,6 reps |
rest: 60s
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Machine Deltoid Raise
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3x8,6,6 reps |
rest: 60s
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Crunch
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3x20 reps |
rest: 60s
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Decline Bench Leg Raise
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3x20 reps |
rest: 60s
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Side Bridge
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3x8 reps |
rest: 60s
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