Cyclist Dumbbell Strength (1)

Transform your cycling performance with the Cyclist Dumbbell Strength program! Over the course of 3 weeks, you'll engage in targeted strength training three times a week, designed specifically to enhance your power, endurance, and overall stability on the bike. Each session combines essential dumbbell exercises that build muscle and improve your pedaling efficiency, ensuring you tackle those climbs with ease. Get ready to elevate your ride and achieve new personal bests!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Focus on control. 2 sec down, 1 sec up. Core tight.

Goblet Squat

Deadlift (Dumbbell)

Reverse Lunge (Dumbbell)

Bent Over Row (Dumbbell)

Renegade Row

Full Body (Cyclist Str

eep shoulders relaxed — posture matters for long rides.

Step-Up (Weighted)

Standing Shoulder Press (Dumbbell)

Floor Press (Dumbbell)

Russian Twist (Dumbbell)

Side Plank

Core + Upper Body (Cyclist Str

Walking Lunge (Dumbbell)

Calf Raise (Bodyweight)

Wall Sit

Single Arm Farmer Carry

Lower Body Focus (Cyclist Stre

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