9/28

AM

10 minutes bike warm up
military pull ups 140# 3x10
standard pull ups 140# 3x10
lateral pull downs 120# 3x10
bench row 55# (alternating) 3x10
shrugs 55# 3x10
shrugs 60# 3x10
bicep curl 25# 3x10
bicep curl 27.5# 3x10
bicep curl 30# 3x10
5 minutes bike cool down
10 minutes stretch: quads, hams, back, bis

PM

30 minutes bike warm up
5 minutes stretch
10 minutes bike
20 minutes stretch: quads hams, back, calves.