workout 1

shoulder press: 12reps '80, 10 reps' 90, 8 reps'100,
tricep over head extension: 12reps'45, 10reps'50, 8 reps'50
bicep cable curl: 12reps'100, 10 reps'110, 8reps'120
Bicep bar curl: 3 sets, 10reps'10
Bike: 20 minutes