Workouts for bikers – The all over body workout!

January 10, 2014

As a guy who’s been competing in ‘natural’ bodybuilding since my late teens, I thought I’d share with you a workout that will prove so beneficial to anyone who’s into biking – in fact super beneficial to everyone really – the ALL OVER body workout. Suitable for everyone from the beginner to the pro!

Now, don’t turn your nose up at all over body workouts. I’ll let you into a little secret but when I was doing my degree a few years ago at the University of Manchester I won three under 75kg class natural bodybuilding shows doing very very similar workouts! I’m really keen on tricking the body with the all over body workout as most of the time I’ll recommend a body split workout for example chest one day, shoulders another day and so on. This is giving your body a real variety all combined PLUS we are hitting each body part twice a week. Notice, I’m also throwing in a great leg workout here TWICE a week. This will add both strength and size/muscle.

Do this workout programme for ONE month only. This workout can be done up to THREE times a year!

MONDAY   WORKOUT 1   WARM UP ROWING PLUS PULL UPS

LEGS
Squats   4 x 12 HEAVY with a 3 minute rest

Leg curl 4 x 12 HEAVY with a 3 minute rest

Leg press   3 x 10-12 HEAVY with a 2 minute rest

Romanian deadlift   3 x 10-12 HEAVY with a 2 minute rest

Leg extension   3 x 12 SUPER HEAVY

CALVES   3 X 15-20 HEAVY  Calve raises on Smith machine & press on leg press

ABS


TUESDAY   WORKOUT 2   WARM UP ROWING AND PULL UPS TO FAILURE

Bench press 3-4 sets of 6-8 HEAVY with a 3 minute rest

Incline bench press 3 -4 sets of 6-8 HEAVY with a 3 minute rest

Incline flyes / Standing cable flyes or pec deck   4 x to failure   HEAVY

Single arm row / bent over row 3-4 sets 6-8 HEAVY with a 3 minute rest

Shoulder press 3 x 10 HEAVY with a 2 minute rest

Lat, front lat & bent over lats supersetting   3 x to failure

Lat pulldowns 3 x 12 HEAVY with a 3 minute rest

Weighted triceps dips   3 x failure HEAVY with a 1.5 minute rest

Standing barbell curl    3 x failure HEAVY with a 1.5 minute rest

Incline hammer curls   3 x failure HEAVY with a 1.5 minute rest

THURSDAY   AS WORKOUT 1

FRIDAY   AS WORKOUT 2

As ever, make sure you’ve got some great pumping tunes blasting to your headphones from your iPhone – IT’S ESSENTIAL – check my beats below…

And that’s it, you’re done.

Now rush to the locker room, grab some fast acting carb fruit (for me, it’s gotta be watermelon) and a protein shake and hit the shower!

If you have any questions about any of our Weldtite blogs or just want to workout/bodybuilding/cardio/ fitness advice, please feel free to message me at paul@weldtite.co.uk

AWAKE ON THE WILD SIDE – Paul’s FLAVAS…

My HOT gym playlist and where to buy and download them from…

I’m loving these tunes right now…

Do Want U Want (feat R Kelly) – Lady GaGa (iTunes)

21st Century – Weekend Players (iTunes)

Cool down – BEATS FROM THE SEASHORE…

So you’re tired after that workout? Put these tunes on your iPhone and drift off to a beach house somewhere warm after a day surfing…

Every Time – Jack Dixon (iTunes)

Higher Ground – Weekend Players (iTunes)

How Does It Feel – Afterlife & Chris Coco (iTunes)

Smooch – Afterlife (iTunes)

Hornflakes Diner – Nighthawks (iTunes)

Vintage CROWD Classics

Dance, Dance, Dance (Yowsah, Yowsah, Yowsah) 12” mix – Chic (iTunes)

Full Moon (Cutfather & Joe Remix) – Brandy (iTunes)

Supernature – Cerrone (iTunes)

RADIO on iTunes

Studio 54 (Remember the NYC Nightclub? This is it! (Tune in radio app)

Podcasts (FREE on iTunes)

Corsten’s Countdown 321 Podcast – Ferry Corsten (iTunes)

A State of Trance Official Podcast – Armin Van Buuren (iTunes)

Complete MP4 Albums

Ministry of Sound Running Trax (iTunes)

These albums are absolutely fantastic for gym time. Fast, loud, energetic, full of life – essential for cardio and those tough workouts!!! They come with a continuous DJ mix too!

Check out the Weldtite Facebook wall as I posted some great Fitness Workout albums on Thursday 9th January 2014!

Words – Paul Winn

Models – Cohn & Louis

 

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