My 2019 Workouts – Part 4B

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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.

 

 

 

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