I worked out my arms and shoulders today:
1. Reverse curl: 50 lb
2. Alternate curl: 35 lb
3. Tricep pull down: 70 lb
4. Tricep extension: 45 lb
5. Wrist curl: 80 lb
6. Alternate front raise: 25 lb
7. Dumbell press: 32.5 lb
8. Anterior dumbell raise: 32.5 lb
9. Lateral raise: 17.5 lb
I also did a stint on the bike. My distance was 7.2 km in 17 min and my max heartrate was 162.
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