seated db curls:
10 x 15s, 10 x 15s, 6 x 20s, 6 x 20s
superset with
standing db curls:
10 x 20s, 8 x 20s, 6 x 20s, 6 x 20s

lying db curls:
10 x 12.5s, 8 x 12.5s, 6 x 12.5s, 6 x 12.5s
superset with
bb wrist curls:
4 x 10 x 30
superset with
reverse bb wrist curls:
4 x 10 x 30

cable pushdowns:
10 x 90, 8 x 90, 6 x 90, 6 x 80
superset with
reverse-grip cable pushdowns:
10 x 60, 8 x 60, 6 x 60, 6 x 60

box jumps:
3 sets 15 on 24-inch box

wall jumps:
3 sets 30 seconds

sit ups with medicine ball throw:
3 x 15 x 4-lb ball

bike home.

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