Strength and cycling how does this look

Training
1

Hi all, I had a personal trainer last year but it got to expensive but below is the routine I had 3 days per week M, W, F . Would it be ideal to do my cycling T, T, S, and is this full body routine good for someone pushing 53. Thank you all

Goblet squat

Dumbbell floor press

Romanian deadlift

Dumbbell row

Shoulder press

Zottman curl

Triceps extension

2

For doing a whole body, on the shoulder press I might suggest something like a dumbbell clean and press that uses more muscle groups. I’m not familiar with Ottoman curls, is that possibly an autocorrect of Zottman curls? Overall looks like a good full body circuit, some simple things you can do to add some small muscle groups would be like at the top of your Goblet squat go up into a calf raise on each rep, or on your Romanian deadlift do a shoulder shrug at the top of the rep.

1 Like
3

Thank you, yes that autocorrect got me lol it was zottman curls.. Good idea to sub in a dumbbell clean and press..

4

Unfortunately this workout looks like a “first day in the gym” program with a single novel/odd variation for each muscle group in the workout.

What are your goals? Do you need to do so much upper body work, especially direct arm work, if you are purely focussing on cycling? Squats and deadlifts every workout, 3x a week, is very fatiguing and unlikely to allow you to progress, let alone recover.

5

Hi, my goal is to stay toned and keep on the muscle, My thinking was the full body workout would work at 53. Along with indoor cycling 3-4 days a week.

I was also exploring BODi workouts and Applefitness plus.

6

Day 1 – Squat + Horizontal Push/Pull

Lower

  • Back Squat – 3×5–8

  • Romanian Deadlift – 2×6–10

Upper

  • Barbell or DB Bench Press – 3×6–10

  • Chest-Supported Row or Barbell Row – 3×6–10

Accessories

  • Lateral Raises – 2×12–15

  • Standing Calf Raises – 2×10–15

  • Plank or Ab Wheel – 2–3 sets

Day 2 – Hinge + Vertical Push/Pull

Lower

  • Deadlift or Hip Thrust – 3×4–6

  • Split Squat or Leg Press – 2×8–12

Upper

  • Overhead Press – 3×6–10

  • Pull-ups or Lat Pulldown – 3×6–10

Accessories

  • Incline DB Curl – 2×8–12

  • Cable or Skullcrusher Triceps Extension – 2×8–12

Day 3 – Quad Bias + Mixed Upper

Lower

  • Front Squat or Hack Squat – 3×6–10

  • Leg Curl (seated or lying) – 3×8–12

Upper

  • Incline DB Press or Dips – 3×8–12

  • Seated Cable Row or Machine Row – 3×8–12

Accessories

  • Face Pulls or Rear-Delt Raises – 2×12–15

  • Hanging Leg Raise or Cable Crunch – 2–3 sets

7

Thank you !! This looks great … I will give this a go starting next week.