Weights and Cycling

close grip bench press 3x15@60
skull crushers 3x15@30, 40, 40
barbell curls 3x15@30,40,40
concentration curls 3x15@30


For cycling, I rode about 30 minutes on the road bike at a 13 MPH pace to burn 340 calories, and I rode a mountain bike for 20 minutes to burn off 240 calories.