hi i need a workout that i can use to help build muscle so i can do better in bmx. i have a stationary bike, dumbells, and one of those bungeecord benches. how can i use them properly? all i know is how to use them i just dont know which way would be most effective, eg. amount of strain on bike compared to how long the workout is. meaning either low strain and longer workout or higher strain and quick workout?