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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
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III
PISTOL SQUAT
Light
Heavy
10 3
REPSSETS
40s REST
(between ea. sets)
Explosive
Explosive
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IV
TRICEP EXTENSION
Light
Light
10 3
REPS SETS
40s REST
(between ea. sets)
Explosive
Explosive
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V
Light
REPSSETS
(between ea. sets)
Explosive
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VI
CHEST CABLE FLY
Light
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10
3
REPSSETS
30s SETS
(between ea. sets)
Explosive
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VII
MACHINE PRESS
Light
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10
3
REPSSETS
30s SETS
(between ea. sets)
Explosive
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VIII
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Light
Heading 6
10
3
REPSSETS
30s SETS
(between ea. sets)
Explosive
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IX
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Light
Heading 6
REPSSETS
10
3
30s SETS
(between ea. sets)
Explosive
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X
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Light
Heading 6
REPS
SETS
10
3
30s SETS
(between ea. sets)
Explosive
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XI
Bench press- INCLINED CLOSE-GRIP (db)
Light
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10
3
REPS
SETS
30s SETS
(between ea. sets)
Explosive
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XII
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Light
Heading 6
10
3
REPS
SETS
30s SETS
(between ea. sets)
Explosive
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COOL DOWN
GENERAL LEG COOL DOWN
10 MIN
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