The Cycling Base 4 routine by cashstarved is a 2 day workout plan. It is a intermediate level plan to achieve sport fitness goals.
Plan Description
This routine is the fourth in a series of six off-season routines designed to increase strength and ...
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.
Day 1
Day 2
Legs/Abs Day
Est time: 72 min
10 exercises
Indoor Cycling Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:10
Barbell Front Squat Upper Legs
Sets
4
Reps
8,8,6,6
Interval
00:00
Rest Time
01:00
Machine Leg Press Upper Legs
Sets
5
Reps
8,6,6,4,4
Interval
00:00
Rest Time
01:00
Dumbbell Walking Lunge Upper Legs
Sets
2
Reps
16
Interval
00:00
Rest Time
01:00
Barbell Deadlift Back
Sets
4
Reps
8,8,6,6
Interval
00:00
Rest Time
01:00
Machine Leg Curl (Prone) Upper Legs
Sets
4
Reps
8,8,6,6
Interval
00:00
Rest Time
01:00
Machine Seated Calf Raise Lower Legs
Sets
4
Reps
8,8,6,6
Interval
00:00
Rest Time
01:00
Decline Crunch Abs
Sets
3
Reps
20
Interval
00:00
Rest Time
01:00
Cable Wood Chop Abs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Hanging Leg Raise Abs
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
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