[TylerM]

day 1- bike 30 min warm up
Chest 4 different exercises 4 sets, 10 reps
Triceps 4 different exercises 4 sets, 10 reps
500 reps of various abdominal exercises

day 2- Bike 30 min warm up
Back 4 different exercises 4 sets, 10 reps
Biceps 4 different exercises 4 sets, 10 reps
200 reps of various ab exercises

day 3 - Bike 30 min warm up
Shoulders 6 different exercises 4 sets, 10 reps
Obliques 4 diff exercises, 4 sets 15 reps each side
500 ab exercises

day 4 - Mountain bike 14-20 miles

repeat.

I try to bike more than the 30 min each if I have time. Now that its nice out and the trails are thawing I should be able to put in 100-150 miles per week on the trails. I do not work out my legs during biking season because I dont want faituge to set in.

Dude, your in PA, get a mountain bike. Its so fun you will not even realize you are exercising. It focuses on lower body but you will soon realize that the upper body gets a super workout as well. your chest, tris, forearms, and core get a workout on the more technical trails trying to keep you alive.