I am a cyclist that averages about 100 miles per week(mpw) between my commuting (50 mpw) and fun rides (varies 50-100 mpw). I want to build up my upper body strength and add some mass.
What sort of exercises and/or routines should I consider for general upper body strength and some increased mass?
If it will benefit my cycling that is great, but I am looking for more functional upper body strength and less specialized for my cycling.
For some context, Iâm 31 years old, 5â²10â³, 190lbs. I carry a little extra pudge because I enjoy food, but Iâm still decently athletic. I recently did a 60 miles bike ride averaging 19mph. This was a pleasure ride and not what I would call ârace paceâ for me.