Bike Interval
3 sets:
2x (5min at fast, 1min hard (standing))
No rest b/t reps & 5min at easy b/t sets

3 sets
12-15 forehead curls
12-15 Seated alt curls each arm
12-15 preacher curls
12-15 reverse curls
20 forearm curls on bench
30 bench dips
20 overhead dumbbell ext
20 double tricep kick back
20 skull crushers
20 tricep pushdowns