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Sport Specific Weight Training Routines

These sport-specific workouts will strengthen the areas you use most in your sport and balances the less-used muscle groups to prevent injury.

CYCLING

Sets

Reps

Squats

4

15

Leg press

3

15

Step ups

3

20

Lunge (weighted)

3

20

Leg extension

3

10

Hamstring curls

3

15

Low back extensions

3

12

Lat pulldowns

3

15

Dumbbell chest press

2

15

Biceps curls

2

15

Triceps extensions

3

15

Reverse crunches

3

25

Crunches

3

30

ROLLERBLADING

Sets

Reps

Leg press

2

40

Lunge

3

20

Ad/Abduction machine

3

20

Step ups

3

25

Leg extensions

3

15

Hamstring curls

3

15

Back extensions

3

12

Bench press machine

2

15

Seated row

3

15

Crunches

3

30

SWIMMING

Sets

Reps

Smith Machine squats

2

40

Straight-arm pressdown

2

15

Dumbbell pullover

2

25

Lat pulldown

3

20

Supine triceps extension

2

15

Lateral raise

3

15

Leg extension

2

15

Dead lift

2

15

Bicycle crunches

3

50

Leg lifts (lower abs)

3

25

RUNNING

Sets

Reps

Leg press

3

40

Hamstring curls

3

25

Leg extension

3

25

Weighted step ups

3

30

Lunge

3

20

Calf raises

3

25

Pec flyes

2

15

Lat pulldown

3

15

Lateral raise

3

20

Rear deltoid flye

3

15

Back extension

3

15

Crunches

3

50


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