Warm 10 min bike
post: 15 min bike, 15 min rope jumping, jogging, and stadium stairs circut

Biceps:
Dumbell preachers: 10x27.5, 8x30, 6x30, 6x30
Standing barbell 21s: 21x55, 21x55

Triceps:
Decline tricep extensions: 10x55, 8x65, 6x65, 6x65
Seated overhead dumbell ext: 10x30, 8x40, 6x40, 6x40

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