Chin Ups – 2 work sets of Max Reps (with Bodyweight or weight added)
Barbell Curls– 2 work sets of 8 – 10 reps
T-Bar Row– 2 work sets of 10 – 12 reps
Zottman Curls– 2 work sets of 8 – 10 reps
Pull Ups – 2 work sets of Max Reps (with body weight or weight added)
Incline Dumbell Curl – 2 work sets of 8 – 10 reps
V-Bar Pull Downs – 2 work sets of 10 – 12 reps
Preacher Curls (Ez curl or Dumbbell) – 1 work set of 10 – 12 reps
30 mile ride on my new 29er. Just got a Cannondale a few weeks ago. Have to say I am starting to love the bike, however I started out on the wrong foot. First of all, the bottom bracket came loose twice within the first 4 rides. The rear derailleur came grossly out of adjustment on the first few rides. The headset started squeaking after the first ride. Took it back to the lbs and got everything torqued, relubed, and also replaced a broken link in the chain. (That actually explained the derailleur problem) Just now starting to get the hang of the 29 inch wheels, and I love them. Had about 2400 feet in elevation climb. Not a bad ride.
I also just got a 600 lumen Nightrider headlight, and have started riding at night. Not, singletrack, but rather I am on a rails to trails type surface, but is quite an adrenaline rush.