Warm up run: 6 min
Post work bike: 25min 7.65 miles

Triceps:
Cable push downs: 10x50, 8x60, 6x60, 6x60
Lying extensions: 10x35, 8x45, 6x50, 6x50 (can probably add more weight next time around)

Biceps:
Dumbell preacher curls: 10x22.5, 8x25, 6x27.5, 6x27.5 (might be able to add weight)
Standing barbell 21s: 21x45, 21x55 (add 5pounds next time)

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