Stationary Bike
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PrimarySecondaryTertiary
Muscles worked
QuadsSecondary · 70%
GlutesSecondary · 40%
CalvesTertiary · 30%
Equipment
Stationary Bike
How to log the weight
Implement weight
Log the total weight of the implement.
Recovery window
~72h for the primary movers
Quads~72h
Glutes~72h
Calves~40h
Programming notes
Stationary Bike spreads its load across quads, glutes and calves without a single dominant mover. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.