>>57386354I want to get fit enough to race in cycling criteriums next year. I am currently under lockdown (Melbourne) so have to make do with my indoor exercise bike and the gym in my shed Is this a reasonable program?
Sunday:
Rest
Monday:
Cycle one hour. Try to go between 30 and 35km/h for the duration.
Squat - 3x10
Wide grip bench press - 3x10
Close grip bench press - 3x10
Incline bench press - 3x10
Lateral raises - 3x10
EZ bar Curls - 3x10
Dumbbell row - 3x10
Tuesday.
Cycle one hour. Try to go between 30 and 35km/h for the duration. Follow up with 15 minutes of interval training. 30 seconds as fast as I can, two minutes recovery pace, rinse and repeat for six repetitions.
Wednesday:
Cycle one hour. Try to go between 30 and 35km/h for the duration.
Deadlift - 3x10
Overhead press - 3x10
Lateral raises - 3x10
EZ bar Curls - 3x10
Dumbbell row - 3x10
Thursday:
Cycle one hour. Try to go between 30 and 35km/h for the duration. Follow up with 15 minutes of interval training. 30 seconds as fast as I can, two minutes recovery pace, rinse and repeat for six repetitions.
Friday:
Cycle one hour. Try to go between 30 and 35km/h for the duration.
Squat - 3x10
Wide grip bench press - 3x10
Close grip bench press - 3x10
Incline bench press - 3x10
Lateral raises - 3x10
EZ bar Curls - 3x10
Dumbbell row - 3x10
Saturday:
Rest
I figure each week I'll add 5kg to my bench press and overhead press and each workout I'll add 2.5kg to my squat and deadlift.
