6 weeks PGO General Cycling

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RATING: 47 (FROM 7 JEFIT MEMBERS)

1 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Legs
Shoulder
Biceps
Abs

General 1 10 exercises, 49 mins

Dumbbell Alternating Bicep Curl	3x8 reps	rest: 30s
EZ Bar Curl	3x8 reps	rest: 30s
Barbell Bench Press	3x8 reps	rest: 30s
Dumbbell Incline Fly	3x8 reps	rest: 30s
Barbell Military Press (Seated)	3x8 reps	rest: 30s
Cable Incline Pulldown (Supine)	3x8 reps	rest: 30s
Cable Shoulder Extension	3x8 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 30s
Machine Leg Curl (Prone)	3x8 reps	rest: 30s
Machine Leg Extension	3x8 reps	rest: 30s

General 2 10 exercises, 52 mins

Dumbbell Alternating Bicep Curl	3x8 reps	rest: 30s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 30s
EZ Bar Curl	3x8 reps	rest: 30s
Cable Deltoid Raise	3x8 reps	rest: 30s
Cable Upright Row	3x8 reps	rest: 30s
Dumbbell Seated Alternating Arnold Press	3x8 reps	rest: 30s
Barbell Deep Squat	3x8 reps	rest: 30s
Dumbbell Lunge	3x8 reps	rest: 30s
Barbell Bent-Over Row	3x8 reps	rest: 30s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 30s