BASIC CYCLING

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

GymAmerica on October 26, 2012

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Biceps, Triceps, Shoulders, Back, Thighs, Calves

Description

Keep your upper body strong with this weight lifting routine for cyclists. Complete power workouts twice a week in between your long cycling routine.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	90 lbs.	12	60
	105 lbs.	10	60
	120 lbs.	8	60
Incline Barbell Press	85 lbs.	10	60
	85 lbs.	10	60
	85 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Standing Barbell Curls	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Triceps
Lying Triceps Extensions	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Triceps Cable Pushdowns	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Shoulders
Front Dumbbell Raises	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Lateral Dumbbell Raises	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Back
Wide-Grip Behind-The-Neck Pulldowns	60 lbs.	12	60
	65 lbs.	10	60
	75 lbs.	8	60
	80 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	6.000 miles	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Cycling	0.000 miles	120	-

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