My 2019 Workouts – Part 4A

Full-Body Workouts

Because most of all cycleways are now snow and ice-free here in Turku, my fitness routine includes workouts with my mountain bike, too.

 

I am going to use the followed frequency:

Day 01. Biking 45-90 minutes with about 75% of my maximal pulse
Day 02. Weight workout A1
Day 03. Off

Day 04. Biking 45-90 minutes with about 75% of my maximal pulse
Day 05. Weight workout B2
Day 06. Off

Day 07. Biking 45-90 minutes with about 75% of my maximal pulse
Day 08. Weight workout A3
Day 09. Off

Day 10. Biking 45-90 minutes with about 75% of my maximal pulse
Day 11. Weight workout B1
Day 12. Off

Day 13. Biking 45-90 minutes with about 75% of my maximal pulse
Day 14. Weight workout A2
Day 15. Off

Day 16. Biking 45-90 minutes with about 75% of my maximal pulse
Day 17. Weight workout B3
Day 18. Off

Day 19. see the 01 etc

Weight Workout A

I do only one exercise for each nine muscle groups and alternate their sequence:

A1

1. Chest 2. Shoulders 3. Triceps
4. Back 5. Biceps 6. Forearms
7. Thighs 8. Calves 9. Abs

A2

1. Back 2. Biceps 3. Forearms
4. Thighs 5. Calves 6. Abs
7. Chest 8. Shoulders 9. Triceps

A3

1. Thighs 2. Calves 3. Abs
4. Chest 5. Shoulders 6. Triceps
7. Back 8. Biceps 9. Forearms

Warm-up (about 5 minutes)

• dynamic stretching
• pilates rollouts for upper back and shoulders
• rollouts with a high-roller for hamstrings

Weight Training (about 1 hour 35 minutes)

• Dumbbell Bench Press
  • Set 1. Tempo 4-0-1-0 / 15-20 reps
  • Set 2. Tempo 4-0-1-0 / 8-12 reps
  • Set 3. Tempo 5-2-5-0 / 6-8 reps
• Dumbbell Lateral Raise
  • Set 1. Tempo 1-2-4-0 / 15-20 reps
  • Set 2. Tempo 1-2-4-0 / 8-12 reps
  • Set 3. Tempo 5-2-5-0 / 6-8 reps
• EZ Bar French Press
  • Set 1. Tempo 4-0-1-0 / 15-20 reps
  • Set 2. Tempo 4-0-1-0 / 8-12 reps
  • Set 3. Tempo 5-2-5-2 / 6-8 reps
• Lat Pull Down (Total Gym 1000 + barbell)
  • Set 1. Tempo 1-0-4-0 / 15-20 reps
  • Set 2. Tempo 1-0-4-0 / 8-12 reps
  • Set 3. Tempo 5-2-5-0 / 6-8 reps
• Barbell Curl
  • Set 1. Tempo 1-0-4-0 / 15-20 reps
  • Set 2. Tempo 1-0-4-0 / 8-12 reps
  • Set 3. Tempo 5-2-5-2 / 6-8 reps
• Barbell Wrist Curl
  • Set 1. Tempo 1-0-4-0 / 20-25 reps
  • Set 2. Tempo 1-0-4-0 / 12-15 reps
  • Set 3. Tempo 5-2-5-2 / 8-12 reps
• Goblet Squat
  • Set 1. Tempo 4-0-1-0 / 15-20 reps
  • Set 2. Tempo 4-0-1-0 / 8-12 reps
  • Set 3. Tempo 5-2-5-0 / 6-8 reps
• Standing Dumbbell Calf Raise
  • Set 1. Tempo 1-0-4-0 / 25-30 reps
  • Set 2. Tempo 1-0-4-0 / 15-20 reps
  • Set 3. Tempo 5-2-5-2 / 8-12 reps
• Ab Wheel Rollout
  • Set 1. Tempo 4-0-1-0 / 15-20 reps
  • Set 2. Tempo 10-0-10-0 / 5-8 reps
  • Set 3. Tempo 4-0-1-0 / 12-15 reps

Cool-down (about 5 minutes)

• static stretching
• pilates rollouts for upper back and shoulders
• rollouts with a high-roller for hamstrings

The whole workout takes about 1 hour 45 minutes.