Ben's Workout 6/23/13

AM Workout:

Bike to gym 3.15 miles

Biceps:

Dumbbell Curl Twist 3 sets @ 25lbs
Dumbbell Curl Straight 3 sets @ 25lbs
21's 3 sets @ 30lbs Hammer Curl 3 sets @ 25lbs
Hammer Curls 3 sets @ 20lbs

Triceps:

Ropes 3 sets @ 70lbs
Skull Crushers 3 sets @ 30lbs
Dips 3 sets of 40

Abs: Various between each set

Row for 15 minutes (machine was broken so don't know the distance)

--I added some links to the side of the page. How has M gained 10lbs? I've only gained a few and I've been hitting the weights much harder....

PM Workout:

6.5 mile run @ 7:19 pace  (47 min 31 sec)