BASIC CYCLING

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

shondda on September 12, 2013

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Workout Category:

Cardio Training Only

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Chest, Biceps, Triceps, Shoulders, Back, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	65 lbs.	12	60
	70 lbs.	10	60
	75 lbs.	8	60
Incline Barbell Press	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Standing Barbell Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Triceps
Lying Triceps Extensions	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Triceps Cable Pushdowns	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Shoulders
Front Dumbbell Raises	8 lbs.	10	60
	8 lbs.	10	60
	8 lbs.	10	60
Lateral Dumbbell Raises	8 lbs.	10	60
	8 lbs.	10	60
	8 lbs.	10	60
Back
Wide-Grip Behind-The-Neck Pulldowns	45 lbs.	12	60
	50 lbs.	10	60
	50 lbs.	8	60
	50 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	6.000 miles	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Cycling	0.000 miles	0	-

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