Cycle 3 has been underway for a few weeks now! This cycle was extended because of the summer, different events, and other geniuine life events to get re-adjusted with. Additionally the big impact on this cycle is getting back into a longer weight lifting cycle, focused on volume, rather than building strength. Everything is progressing nicely, and muscle building, performance, and endurance are all developing just in time for race season.
Sunday
Stair Climber – 10mins
Bike – 20mins easy ride
| Exercise | Sets | Reps |
|---|---|
| Curls | 5x 12, 10, 8, 10, 12 |
| DB Extension | ^^^ |
| Preacher Curl | 5 x 20, 15, 12, 15, 20 |
| Tricep Rope Pull | ^^^ |
| Hammer Curls | 5 x 15, 12, 10, 12, 15 |
| Bench Dips | ^^^ |
Monday
Run – Moderate Intensity and semi long distance
| Exercise | Sets | Reps |
|---|---|
| DB Incline Bench | 7x 12, 10, 8, 6, 8, 10, 12 |
| DB Bench | 5 x 10, 8,6,8,10 |
| DB Fly | 5 x 20, 15, 12, 15, 20 |
| Crunch | 5 x 15, 12, 10, 12, 15 |
| Sit-ups | 5 x 25, 20, 15, 20 25 |
Tuesday
Run – Short Hill Sprints or Stride Repeats
Bike – 20mins moderate ride
Wednesday
Stair Climber – 15mins
Bike – 20mins easy ride
| Exercise | Sets | Reps |
|---|---|
| Step-Up | 4 x 12 |
| Squat | 5 x 15 12 10 12 15 |
| KB SwingPreacher Curl | 5 x 12 |
| Hip AdductorTricep Rope Pull | 4 x 12 |
| Reverse Lunge | 4 x 16, 12, 12 16 |
| Hip Abductor | 4 x 12 |
| Sit-up | 4 x 10 |
Thursday
Bike – 15mins or 6-10 miles
Run – Same as Monday
(Optional Back and Traps Day)
| Exercise | Sets | Reps |
|---|---|
| Lat Pulldowns | 5 x 20 15 12 15 20 |
| Barbell Row | 7 x 12 10 8 6 8 10 12 |
| DB Pullover | 7 x 20 15 12 10 12 15 20 |
| Cable Rows | 7 x 20 15 12 10 12 15 20 |
| One Arm DB Row | 5 x 12 10 8 10 12 |
| Shrug | 5 x 15, 12, 10, 12, 15 |
Friday
Lower body rest day, in prep for long run. Any conditioning or bike will do for this day.
Heavy Bag – 15mins (30 secs on/ 30 secs off)
Bike 15mins
| Exercise | Sets | Reps |
|---|---|
| Seated Military Press | 7 x 12 10 8 6 8 10 12 |
| DB Raise | 7 x 12 10 8 6 8 10 12 |
| Rear Delt | 5 x 15 12 10 12 15 |
| Upright Row | 3 x 12 10 12 |
| Hammer Curl to Press | 7 x 20 15 12 10 12 15 20 |
| Shrug | 7 x 20 15 12 10 12 15 20 |
Saturday
Run – Long Run
| Exercise | Sets | Reps |
|---|---|
| Leg Extension | 3x 20, 15, 20 |
| Single Leg Squat | ^^^ |
| Stiff Leg Deadlift | 5 x 15, 12, 10, 12, 15 |
| Leg Press | 5x 25, 20, 15, 20, 25 |
| Calf Raise | 5 x 20, 15, 12, 15, 20 |
| Trunk Twist | ^^^ |
Christopher Sandoli 
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