10/4

20 minutes stationary bike
5 minutes stretch

dumbell press 65# (130# combined) 3x10
dumbell press 75# (150# combined) 3x10
incline bench 135# 4x8
decline bench 135# 3x10
tricep kick back 22.5# 3x10
tricep kick back 25# 3x10
tricep cable pull downs 90# 3x10
tricep cable pull downs 100# 3x10
tricep cable pull downs 110# 3x10
shrugs 55# (110#) 3x10
shrugs 60# (120#) 3x10
shrugs 65# (130#) 3x10

10 minutes bike cool down