Mountain Biking Prep
Sport
Intermediate
Machine strength
Plan Details
The Mountain Biking Prep routine by eastcentralaho is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Winter prep for summer singletracks
Routine detail
Day 1
Bike & Back
Est. 0 min
6 exercises
Stationary Bike
1 Set
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Upper Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Parallel Bar Leg Raise
2 Sets x 15 Reps
Day 2
Elliptical & Chest
Est. 0 min
6 exercises
Elliptical Training
1 Set
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Dip
2 Sets x 12 Reps
Plank
2 Sets
Day 3
Legs
Est. 0 min
5 exercises
Walking
1 Set
Machine Leg Press
5 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Mountain Climber
3 Sets x 20 Reps
Day 4
Bike & Shoulders
Est. 0 min
7 exercises
Stationary Bike
1 Set
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Cuban Press
2 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Kettlebell Turkish Get-Up Squat
2 Sets x 10 Reps
Cable Wood Chop
2 Sets x 10 Reps
Day 5
Run & Guns
Est. 0 min
6 exercises
Elliptical Training
1 Set
Machine Hammer Curl
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Treadmill Running
1 Set
