Cycling Exercise Program

Aim to perform this session as a superset workout, i.e. start with the exercise on the left, then immediately the exercise on the right with no rest. Have a short rest after the second exercise.
 

Dorsal Raises - Back

Keep your head looking down at the floor at all times. Aim for 2 sets of 8 - 15 reps. Can be made harder by using small weights.

Abdominal's

Aim to perform 2 sets of as many reps as you feel comfortable with. Keep the movement smooth with your chin off your chest.

Upper Back -

Upright row , aim to perform high reps, for 1 set with a light weight, keeping the elbows high for 2 seconds before lowering.

Wrist

Exercises, concentrate on performing a variety of different wrist exercises, for high reps. Look in the wrist section for different exercises.

Triceps Dips

depending on your fitness level choose the correct style for you. Aim for 1 set for as many reps as possible.

Concentric curls - Biceps

work each arm one at a time aiming for good technique. Monitor the difference in strength in each arm. Work for 2 sets of as many reps.

Abdominals

Lying side bends, work one side at a time for as many reps as possible. Support your neck with your other hand.

Back extension

avoid coming up to far, aim to perform in a smooth slow motion for 1 set of as many reps as possible.

Bench Press - Chest

Perform this exercise with different hand grips, normal, wide and close arm. Aim for 10 - 12 reps, 1 set each style.

Lateral pull down - Back

Bring the bar to your front, using a wide, normal and close grip for 10 - 12 reps, 1 set each style.