Warm 10min bike

Triceps
One arm reverse grip pushdowns: 10x15, 8x17.5, 6x20, 6x22.5
Close grip presses: 10x95, 8x100, 6x110, 6x115

Biceps
Incline DB curl: 10x22.5, 8x25, 6x25, 6x27.5
Standing cable curls: 10x50, 8x50, 6x50, 6x55

Abs
Hanging multi: 2sets30
leg raises: 2sets20
Twisting crunchers: 2sets30
Weighted ball side2sides: 2sets40
Speed situps: 1set40 (25seconds)

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