Warm 7min bike

Shoulders
Mach Delt fly: 15x90, 12x105, 10x105, 8x105
Arnold presses: 14x45, 12x50, 10x55, 8x55
Side cable lats: 14x10, 12x10, 10x12.5, 8x15

Fores
BB seated wrist curls: 10x55, 10x60, 10x60

Abs
Hanging obliques: 4sets15
Twists: 8sets15
Leg raises: 4sets15
Crunches: 4sets15
Side legs: 4sets15
Front leg kicks: 4sets30

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