top of page
20230302_181514539_iOS.jpg

CYCLIST LEGS

45 min
Hard
Equipment:
Smith machine, Leg extension machine, Step, Dumbells

WARM UP

GENERAL LEG WARM UP

10-15 min
WORKOUT
I
LEG PRESS
Weight:
Challenging
10
4
REPSSETS
30s  REST
(between ea. sets)
Intensity:
1 min rest
II
BULGARIAN SPLIT SQUAT
Light
Heavy
10 2
REPSSETS
40s REST
(between ea. sets)
Explosive
Fast Paced
Heading 6
III
PISTOL SQUAT
Light
Heavy
10 3
REPSSETS
40s REST
(between ea. sets)
Explosive
Explosive
Heading 6
IV
TRICEP EXTENSION
Light
Light
10 3
REPS SETS
40s REST
(between ea. sets)
Explosive
Explosive
Heading 6
V
Light
REPSSETS
(between ea. sets)
Explosive
Heading 6
VI
CHEST CABLE FLY
Light
Heading 6
10
3
REPSSETS
30s SETS
(between ea. sets)
Explosive
Heading 6
Heading 6
VII
MACHINE PRESS
Light
Heading 6
10
3
REPSSETS
30s SETS
(between ea. sets)
Explosive
Heading 6
Heading 6
VIII
Heading 6
Light
Heading 6
10
3
REPSSETS
30s SETS
(between ea. sets)
Explosive
Heading 6
COOL DOWN
GENERAL LEG COOL DOWN
10 MIN
Back
bottom of page