With 1 medium weight.
Note: Use caution with the weight. Keep it secure between the hand grips to switch hands, and keep one hand on the bike!
Set resistance at level 3 on a scale of 1-10
15 reps each, right and left arms, 3 sets
- Row – Standing , position 1, leaning forward
- Lats – Standing , position 1, leaning forward
- Upright Press – Seated, upright (hold weight with both hands)
- Curls – Seated, upright
- Upright Lats – Seated, upright
- Pull up – Standing , position 1, leaning forward
- Lats – Standing , position 1, leaning forward
Set resistance at level 7 on a scale of 1-10
Full on 20 seconds with 10 seconds slow, 8 reps
