Weight Training LOWER BODY

Weight Training - UPPER BODY (DUMBBELL FOCUS)

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- Airdyne: 8 min easy
- Arm Circles: 10 each direction
- Band Pull-Aparts: 20 reps
- Push-Ups: 15 reps
- Light DB Press: 10 reps

## STRENGTH
**A. Dumbbell Bench Press**
- 4 sets × 10 reps @ moderate-heavy DBs
- Rest: 2 min between sets
- Target: Heavier than you’d normally muse for 10s

**B. Weighted Pull-Ups**
- 4 sets × 5-6 reps (add 10-25 lbs if possible)
- OR 4 sets × 8 strict pull-ups if can’t add weight yet
- Rest: 2 min between sets

**C. Dumbbell Push Press**
- 4 sets × 8 reps @ 40-50 lb DBs
- Rest: 90 sec between sets

**D. Chest-Supported DB Row**
- 4 sets × 10 reps per arm @ heavy DBs
- Rest: 60 sec between sets

## FINISHER
**E. Suitcase Carry**
- 3 sets × 45 seconds per side @ 70 lb KB
- Rest: 90 sec between sets

## CORE CIRCUIT (3 Rounds)
- Hollow Rock: 20 seconds
- Side Plank: 30 seconds per side
- Bird Dog: 10 reps per side
- Rest: 60 sec between rounds

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John Durocher

Weight Training - UPPER BODY (DUMBBELL FOCUS)

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Weight Training LOWER BODY

Weight Training - UPPER BODY (DUMBBELL FOCUS)

Cool down - Zwift Classic course

Zwift - Triple Flat Loops in Watopia

Zwift - Constant Wattage on Douce France in France

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