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Yesterday (1st April) I wrote a post “My 2019 Workouts – Part 4A”, in which I told, that now it is time to add some biking to my fitness regimen. Because of this, my frequency is:
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 B
I do only one exercise for each nine muscle groups and alternate their sequence in this workout B, too.
B1
1. Chest 2. Shoulders 3. Triceps
4. Back 5. Biceps 6. Forearms
7. Thighs 8. Calves 9. Abs
B2
1. Back 2. Biceps 3. Forearms
4. Thighs 5. Calves 6. Abs
7. Chest 8. Shoulders 9. Triceps
B3
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 50 minutes)
- Incline Dumbbell Bench Press (Chest)
- Set 1. Tempo 1-0-4-0 / 15-20 reps
- Set 2. Tempo 1-0-4-0 / 8-12 reps
- Set 3. Tempo 5-0-5-2 / 6-8 reps
- Cable Reverse Fly (Shoulders – Total Gym 1000)
- 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
- Dumbbell Incline Bench Kick Back (Triceps)
- 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
- One Arm T-Bar Row (Back)
- 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
- Standing Dumbbell Curl (Biceps)
- 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
- Dumbbell Hammer Curl (Forearms)
- 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
- Bulgarian Split Squat (Thighs)
- Set 1. Tempo 4-0-1-0 / 12-15 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 (Calves)
- 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
- Lying Leg Raise (Abs)
- 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
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 2 hour 00 minutes.
