When do you think the cyclist, We generally don't think about upper body training because cyclists usually have skinny AF arms!
But I've been working on my upper body lately and he's a little video of my workout.
I really push myself in this workout, so much so I was sweatttttttttyyyy AF!
We're still in a plyometrics week so theres not a lot of lifting , here's what it looked like:
Quick upper shoulder warm up with some dumbbells
Deadlifts- trap bar is my fav so 105kgs / 231lbs ( 2x5 reps) -
Deadlifts are still part of my plyometrics week because we start back on our second strength block soon so I still need to be able to lift and maintain
Primary : the upper body day is focused on Building the lats, bi's and tri's- these are all of the muscles I use when it comes to exploding out of the blocks or producing power on the Bike.
Lat pulldown - 4x10 35kgs/ 77lb
Seated cable row- 3x 10 42.5kgs / 92lbs
Dumbbell single arm bent over row - 3x12 10kgs / 22lbs
Cable rope tricep extension - 3x15 - 17.5kgs /38lbs
Tricep dip 3x10
Holy cow these cooked me, so a little sauna shake off was needed 🥵
I make my life pretty structured in may come across a little bit boring, but days like today were really good because it's very much a Mind Over Matter kind of a day. I was feeling mehhhhh but pushed to get it.