Today I had a intensive workout.
Smith press behind the neck 6 sets
Upright rows 3 sets
Rear cable raises 3 sets
Parallel grip press 3 sets
Cable raise raises 3 sets
Dumbbell shrugs 3 sets
Pushdowns 3 sets
One arm dumbbell extensions 3 sets
Reverse cable pushdowns 3 sets
Machine curls 3 sets
One machine curls 1 set
Hammer curls 2 sets
Concentration curls 1 set
Dumbbell curls 1 set
Machine crunch 3 sets
Knee ins 3 sets
After workout I did 16 minutes on the bike
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