10min warm bike

Shoulder
Rear delt fly: 15x75,12x75, 10x90, 8x105
Arnold press: 14x45, 12x45, 10x50, 8x55
Reverse cable lats: 14x7.5, 12x7.5, 10x10, 8x10

Fores:
Behind back barbell curls: 10x60,10x65,10x65

Abs:
Oblique tucks: 15x2
Twists on balance board: 15x2
leg raises: 15x2
front kicks: 15x2
crunches: 15x2

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