I've been riding for a while now mainly as a means of keeping in generally good fitness and so i don't get fat or anything. Recently i've noticed how disproportionate my upper body looks to my legs. My thighs and calves are enormous and my upper body is very twig-like which i dont like. As i only ride for enjoyment rather than racing i'm not bothered about putting a bit of weight on in order to bulk up slightly so my upper body is more in proportion but i want to know how to go about it. At my place of work is a gym that contains loads of machines to excercise almost any muscle you want so intend to go about getting more developed arms, shoulders, pecs, back muscles and of course abs. I'm happy to work out what machines to use but i want to know what kind of intensity i should be looking at for a slightly bigger physique without going body builder style strong. How many circuits of the gym would you recommed? How many reps on each machine? And how heavy should it be, as in how hard should i be finding it? With a max HR of 202 what kind of HR should i be looking for?
All input gratefully received!