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This is a 12 week cycling training routine that is focused upon building strength and endurance in muscles used in cycling through multi joint free weight/machine exercises.
In this routine you will be performing the same exercises for 12 weeks but with each week you will be changing the amount of reps and sets performed for each workout.
The exercises performed in this routine are major muscle building workouts to help with cycling and gaining strength.
You will only perform this routine on Mondays and Wednesdays throughout your week as other days you will do your cycling training. You do not want to overtrain with weights as you can injure yourself or strain muscles that are main components for cycling.
As you continue through the weeks in this routine, you will want to decrease the amount of sets and increase the amount of weights to help strengthen and build up the muscles being worked.
*** Notes :
If you don't have free weights available you can use machines in place for some of the free weight exercises.
Make sure that you warm up before weight training so that you do not strain or pull any muscles that are used for cycling.
You can decrease the amount of rest between each set if you want to increase the amount of intensity in this routine.
It is important to perform each rep to the fullest to make sure that you are gaining the full benefit from the exercise.
Barbell Squat
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3x14 reps |
rest: 120s
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Barbell Deadlift
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2x14 reps |
rest: 120s
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Machine Leg Press
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2x14 reps |
rest: 120s
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Machine Leg Extension
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2x14 reps |
rest: 120s
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Machine Seated Leg Curl
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2x14 reps |
rest: 120s
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Barbell Bench Press
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2x14 reps |
rest: 120s
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Chin-Up
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2x10 reps |
rest: 120s
|
Barbell Squat
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8x4 reps |
rest: 120s
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Barbell Deadlift
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5x6 reps |
rest: 120s
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Machine Leg Press
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4x6 reps |
rest: 120s
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Machine Leg Extension
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4x6 reps |
rest: 120s
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Machine Seated Leg Curl
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4x6 reps |
rest: 120s
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Barbell Bench Press
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4x4 reps |
rest: 120s
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Chin-Up
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4x4 reps |
rest: 120s
|
Barbell Squat
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3x12 reps |
rest: 120s
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Barbell Deadlift
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2x12 reps |
rest: 120s
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Machine Leg Press
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2x12 reps |
rest: 120s
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Machine Leg Extension
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2x12 reps |
rest: 120s
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Machine Seated Leg Curl
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2x12 reps |
rest: 120s
|
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Barbell Bench Press
|
2x12 reps |
rest: 120s
|
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Chin-Up
|
2x8 reps |
rest: 120s
|
Barbell Squat
|
4x10 reps |
rest: 120s
|
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Barbell Deadlift
|
3x10 reps |
rest: 120s
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Machine Leg Press
|
3x10 reps |
rest: 120s
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Machine Leg Extension
|
2x10 reps |
rest: 120s
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Machine Seated Leg Curl
|
2x10 reps |
rest: 120s
|
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Barbell Bench Press
|
2x10 reps |
rest: 120s
|
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Chin-Up
|
3x6 reps |
rest: 120s
|
Barbell Squat
|
5x8 reps |
rest: 120s
|
||
Barbell Deadlift
|
5x8 reps |
rest: 120s
|
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Machine Leg Press
|
5x8 reps |
rest: 120s
|
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Machine Leg Extension
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3x8 reps |
rest: 120s
|
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Machine Seated Leg Curl
|
3x8 reps |
rest: 120s
|
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Barbell Bench Press
|
3x8 reps |
rest: 120s
|
||
Chin-Up
|
3x6 reps |
rest: 120s
|
Barbell Squat
|
2x6 reps |
rest: 120s
|
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Barbell Squat
|
5x4 reps |
rest: 120s
|
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Barbell Deadlift
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4x6 reps |
rest: 120s
|
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Machine Leg Press
|
4x6 reps |
rest: 120s
|
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Machine Leg Extension
|
4x6 reps |
rest: 120s
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Machine Seated Leg Curl
|
4x6 reps |
rest: 120s
|
||
Barbell Bench Press
|
3x6 reps |
rest: 120s
|
||
Chin-Up
|
3x4 reps |
rest: 120s
|