4 miles bike
A1 Rope pushdowns 6x15,15, 5x15 (1s squeeze)
A2 Pronated dumbbell kickbacks 10sx3x6
A3 Dips between benches 3xF (flex and sit back)
B Incline triceps extensions with dumbells 7.5sx4x10
C EZ bar curls +20x10,10,8/4/2 (1min rest)
D EZ bar preacher curls (LF machine) 20x10,10/8/4/2
E Hammer curls 10sx10,10,8/4/2
F Standing calve raises 13x3x10, 10x20 (3s stretch)
G Seated calve raise 60x15/40x10/20x20
H1 Captain's chair leg raise 4x15
H2 Incline sit-up 4x15
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