Table 1. Recommended exercises for the major muscle groups.
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Leg Extension Machine
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Quadriceps
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Leg Curl Machine
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Hamstrings
|
|
Leg Press Machine or Barbell Squats
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Quadriceps, Hamstrings, Gluteals
|
|
Chest Cross Machine or Dumbbell Flyes
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Pectoralis Major
|
|
Decline Press Machine or Barbell Bench Presses
|
Pectoralis Major, Triceps
|
|
Super Pullover Machine or Barbell Pullover
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Latissimus Dorsi
|
|
Compound Row Machine or Dumbbell Bent Rows
|
Latissimus Dorsi, Biceps
|
|
Lateral Raise Machine or Dumbbell Laterals
|
Deltoids
|
|
Overhead Press Machine or Dumbbell Presses
|
Deltoids, Triceps
|
|
Biceps Curl Machine or Barbell Curls
|
Biceps
|
|
Triceps Extension Machine or Dumbbell Kickback
|
Triceps
|
|
Low Back Machine or Back Extensions
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Erector Spinae
|
|
Abdominal Machine or Trunk Curls
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Abdominals
|
|
4-Way Neck Machine
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Upper Trapezius, Levator, Scapulae, Sternocleidomastoids
|
|
Seated Calf Machine or Barbell Heel Raises
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Gastrocnemius, Soleus
|
|
Toe Raises with Attached Barbell Plates
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Anterior Tibials
|
|
Super Forearm Machine or Barbell Wrist Curls
|
Forearm Flexors, Forearm Extensors
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Cyclists require considerable time and energy to perform their daily training miles. It is therefore not advisable for cyclists to spend unnecessary time and energy in the strength training facility. Fortunately, endurance building and strength building are complementary activities. Whereas endurance building requires exercise of low intensity and long duration, strength building requires exercise of high intensity and short duration.