Warm 8min bike

Back
Deadlifts: 10x165, 8x205, 6x225, 6x235
Underhand grip pulldows: 10x75, 8x90, 6x105, 6x120
Machine lat rows: 10x35, 8x40, 6x45

Triceps
Lying extensions: 10x55, 8x65, 6x65, 6x70
Pushdowns x/ rope: 10x80, 8x90, 6x90, 6x100

Biceps
Dumbell 21s: 21x22.5, 21x25
Barbell preachers: 10x55, 8x55, 6x60, 6x60

Calves:
Single leg raises: 20x4sets

Abs
Twists: 15x3
Leg raises: 15x3
crunches: 15x3
side raises: 15x3
front kicks 30x3

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