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Cycling Winter - Period : Stability

PolderPhantom

Nov 17th 2022

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Cycling Winter - Period : Stability

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7 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

JAY Winter Stabilise Period
2- 6 weeks

CW Stab 1 Day 1 10 exercises, 0 min

	Dumbbell Bench Press	2x18 reps	rest: 60s
	Dumbbell Shoulder Shrug	2x18 reps	rest: 60s
	Dumbbell Stiff-Leg Deadlift	2x18 reps	rest: 60s
	Dumbbell Shoulder Raise	3x18 reps	rest: 60s
	Cable Seated Row	2x18 reps	rest: 60s
	Cable Wood Chop	2x18 reps	rest: 60s
	Cable Pulldown Bicep Curl	2x18 reps	rest: 60s
	Machine Leg Press	3x18 reps	rest: 60s
	Machine Leg Extension	3x18 reps	rest: 60s
	Machine Calf Raise	2x18 reps	rest: 60s

Rest Day 0 exercises, 0 min

CW Stab 1 Day 1 Copy 12 exercises, 0 min

	Dumbbell Bench Press	2x18 reps	rest: 60s
	Dumbbell Shoulder Shrug	2x18 reps	rest: 60s
	Dumbbell Stiff-Leg Deadlift	2x18 reps	rest: 60s
	Dumbbell Shoulder Raise	3x18 reps	rest: 60s
	Cable Seated Row	2x18 reps	rest: 60s
	Cable Wood Chop	2x18 reps	rest: 60s
	Cable Pulldown Bicep Curl	2x18 reps	rest: 60s
	Hack Squat	3x18 reps	rest: 60s
	Machine Leg Extension	3x18 reps	rest: 60s
	Dumbbell Calf Raise	2x18 reps	rest: 60s
	Dumbbell Calf Raise	2x18 reps	rest: 60s
	Machine Calf Raise	2x18 reps	rest: 60s

Rest Day / Optional Ride 1 exercises, 0 min

1x0 reps

rest: 60s

CW Stab 1 Day 3 11 exercises, 0 min

	Dumbbell Bench Press	2x18 reps	rest: 60s
	Dumbbell Shoulder Shrug	2x18 reps	rest: 60s
	Dumbbell Shoulder Raise	3x18 reps	rest: 60s
	Cable Seated Row	2x18 reps	rest: 60s
	Cable Wood Chop	2x18 reps	rest: 60s
	Cable Pulldown Bicep Curl	2x18 reps	rest: 60s
	Machine Leg Press	3x18 reps	rest: 60s
	Machine Leg Extension	3x18 reps	rest: 60s
	Dumbbell Calf Raise	2x18 reps	rest: 60s
	Dumbbell Calf Raise	2x18 reps	rest: 60s
	Machine Calf Raise	2x18 reps	rest: 60s

Ride 0 exercises, 0 min

Ride 0 exercises, 0 min

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