Weight training program for cycling?
04-25-17, 03:50 AM
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Weight training program for cycling?
I was curious what weight training programs cyclists on this forum use?
Right now I do a twice a week HIT weight training program and ride my bike the other 5 days of the week. Lost a total of 73 lbs now down from 220 lbs to 147 lbs. This is roughly the same HIT weight training program been using to improve endurance and for weight loss since I started at 220 lbs, 73 lbs ago
I think the routine really helped improve my leg endurance during cycling.
Routine
1 minute rest between sets. 10 reps for 3 sets on each exercise.
Legs & back:
Squats 10 x3
Romanian deadlifts 10x3
calf raises 10x3
Leg extensions 10x3
leg curls 10x3
lunges 10x3
lat pulldown 10x3
barbell rows 10x3
shoulders & chest:
bench press 10x3
military press 10x3
cable flys 10x3
shrugs 10x3
arms:
dumbell curls 10x3
tricep extensions 10x3
abs: leg lifts & situps
Right now I do a twice a week HIT weight training program and ride my bike the other 5 days of the week. Lost a total of 73 lbs now down from 220 lbs to 147 lbs. This is roughly the same HIT weight training program been using to improve endurance and for weight loss since I started at 220 lbs, 73 lbs ago
I think the routine really helped improve my leg endurance during cycling.Routine
1 minute rest between sets. 10 reps for 3 sets on each exercise.
Legs & back:
Squats 10 x3
Romanian deadlifts 10x3
calf raises 10x3
Leg extensions 10x3
leg curls 10x3
lunges 10x3
lat pulldown 10x3
barbell rows 10x3
shoulders & chest:
bench press 10x3
military press 10x3
cable flys 10x3
shrugs 10x3
arms:
dumbell curls 10x3
tricep extensions 10x3
abs: leg lifts & situps
Last edited by littleArnold; 04-25-17 at 04:11 AM.
04-25-17, 04:16 AM
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