Gain muscle-mass, Bodybuilding for cyclists, For all
40 min | 350 cal | Medium | Dumbbell, elastic banc, swiss ball, chair | Can’t wait for summer to bust out your bike? Channel that excitement into good preparation! The Off-Season Training for Cyclists consists of 8 exercises that will prepare the stabilizer muscles of the hips and shoulders to prevent injuries when you hit the road!
1
Clamshell - Hip External Rotation
- Sets 2
- Repetitions 20
2
Sets 3
Repetitions 15
Repetitions 15
Dumbell deadlift
Sets 3
Repetitions 20
Repetitions 20
Single-leg flexion with elastic band
3
Dumbbell half lunge
- Sets 3
- Repetitions 12
4
Sets 2
Repetitions 12
Repetitions 12
Prone Y raise
Sets 2
Repetitions 12
Repetitions 12
Lying on side dumbbell shoulder external rotation
5
Sets 3
Repetitions 12
Repetitions 12
Chair dip
Sets 3
Repetitions 15
Repetitions 15
Rear raise on ball
6
Hip flexion on ball
- Sets 3
- Repetitions 15
7
6 inches