www.esn.za.net

Workout Home Page

Workout Routines

>>

3 Day Toning routine

6 Day weight loss - cardio

Basic weight loss

Basic Bodybuilding

Bodybuilding - Beginner

Intermediate Body Building

Cardio and Fitness

Dumbell and Barbell @ home

Interval Training

Mega Cutting Routine

Size, Shape & Defenition

Eating Plan Home Page

Submit your Workout Routine

www.esn.za.net

Week 1 : Static Cycle

Workout Schedule:	Sets	Reps
Warm up at low intensity	3 min	3
Increase resistance and/or pedal power	4 min	5
Increase resistance and/or pedal power	1 min	7
Decrease resistance and/or pedal power	3 min	5
Increase resistance and/or pedal power	1 min	8
Decrease resistance and/or pedal power	2 min	5
Increase resistance and/or pedal power	1 min	9
Decrease resistance and/oe pedal power	2 min	5
Increase resistance and/or pedal power	1 min	9
Decrease resistance and/or pedal power	3 min	5
Increase resistance and/or pedal power	1 min	8
Decrease resistance and/or pedal power	4 min	5
Increase resistance and/or pedal power	1 min	7
Cool down at low intensity	3 min	3
Notes:30 seconds rest between sets

Week 2 : Cardio

Workout Schedule:	Sets	Reps
Warm up at low intensity	3 min	3
Increase resistance and/or pedal power	1 min	7
Decrease resistance and/or pedal power	3 min	5
Increase resistance and/or pedal power	1 min	8
Decrease resistance and/or pedal power	2 min	5
Increase resistance and/or pedal power	1min	9
Decrease resistance and/or pedal power	1 min	5
Increase resistance and/oe pedal power	1 min	9
Decrease resistance and/or pedal power	1 min	5
Increase resistance and/or pedal power	1 min	9
Decrease resistance and/or pedal power	1 min	5
Increase resistance and/or pedal power	2 min	5
Decrease resistance and/or pedal power	1 min	8
Increase resistance and/or pedal power	2 min	5
Decrease resistance and/or pedal power	1 min	7
Increase resistance and/or pedal power	3 min	5
Cool down at low intensity	3 min	3
Notes:30 seconds rest between sets

Week 3: Cardio

Workout Schedule:	Sets	Reps
Warm up at low intensity	3 min	3
Increase resistance and/or pedal power	2 min	5
Increase resistance and/or pedal power	1 min	7
Decrease resistance and/or pedal power	1 min	5
Increase resistance and/or pedal power	1 min	8
Decrease resistance and/or pedal power	1min	5
Increase resistance and/or pedal power	1 min	9
Decrease resistance and/oe pedal power	1 min	5
Increase resistance and/or pedal power	1 min	9
Decrease resistance and/or pedal power	1 min	5
Increase resistance and/or pedal power	1 min	9
Decrease resistance and/or pedal power	1 min	5
Increase resistance and/or pedal power	1 min	9
Increase resistance and/or pedal power	1 min	5
Increase resistance and/or pedal power	1 min	9
Decrease resistance and/or pedal power	1 min	5
Increase resistance and/or pedal power	1 min	9
Decrease resistance and/or pedal power	1min	5
Increase resistance and/or pedal power	1 min	9
Decrease resistance and/oe pedal power	1 min	5
Increase resistance and/or pedal power	1 min	8
Decrease resistance and/or pedal power	1 min	5
Increase resistance and/or pedal power	1 min	7
Decrease resistance and/or pedal power	1 min	5
Cool down at low intensity	3 min	3
Notes:30 seconds rest between sets