Warm 5min jog and sprint
Post 20 min bike

Triceps:
Dumbell kickbacks: 10x17.5, 8x20, 6x22.5, 6x25 (light weight first time in a while)
Cable pushdowns with rope: 10x50, 8x60, 6x70, 6x80

Biceps:
Seated dumbell 21s: 21x22.5, 21x25
Barbell preacher curls: 45x10, 55x8, 55x6, 55x6

Week 1 went well... I'm glad I got new excercises in, I really feel I pushed through my plateau. I had something like 4 personal bests this week alone.

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