14 Jan 2014: E3 Delts & Biceps 1

7 miles bike

1030 ABW

A1 Standing press 50x10,5 40x8,6

A2 Standing press (-40%) 30x8,5 20x8,8

A3 Barbell curl 25x12,8 20x10,10

B1 Cable one-arm lateral raise 3.75x12,12,12,12

B2 DB alt curl w/twist 10sx4x10/s

C1 DB front raise 7sx4x10

C2 DB rear delt raise (same DBs) 7sx4x10-15

C3 Rope hammer curl (drop set) 16.25(8.75)4x10(10)

25mins low-med intensity cardio (recumbent bike)