Full Body Workout Schedule










LIL'BRUCIE
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OUT
  

Basic Bike Training

Cross-Training

Upper Body Exercises

Trunk Exercises

Leg Exercises

General Workout

Biking Fitness:   Full Body Workout Schedule

General full body workout
(Click on an exercise for photos and explanations.)

These workouts should be combined with aerobic biking, for example 30 minutes on a stationary bike.

Day 1 Sets Reps
Back squats 3 8
Incline barbell bench press 3 10
Seated row 3 10
Combined front & lateral raises 3 10
E-Z bar curl 3 10
Abs (three different variations) 3 30
Back extensions 3 10
Day 2 Sets Reps
Step-ups with dumb bells 3 10
Dumb bell bench press 3 10
Lat-pull down or pull ups 3 10
Upright row 3 10
Tricep press down 3 12
Abs (three different variations) 3 30
Aqua-man (lower back) 3 20
Day 3 Sets Reps
Lunges w/ dumbbells 3 12
RDL (roman dead lift) 3 8
One arm row 3 12
Dips 3 12
Dumb bell Military press 3 10
Heel raises 3 15
Abs (three different variations) 3 40
 

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