LAF spin bike

Lunch Ride

LAF shoulders/biceps/legs

LAF solo spin

Warm ups and Stretches
Shoulder press 10x50
Military press smith 10x95,8x115,6x135,4x155
Incline situps 50,50x10,50x25
Back extensions 60x3 
Lateral flies 10x15,20,25
Bent over flies 10x20,25,30
Shrugs 15x75x3
Standing preacher curls 10x30,50,60,70,5x80
Seated calf raises 25x50x3 (add 95lb)
Biceps curl 10x35,45,55,65,75
Leg extensions 15x70,90,110
Leg curls 15x70,90,110
Planks 3 min
MTS ab crunch 60x3
Leg press 25x100,130,160
Calf press 25x100,130,160

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Allan Buck

LAF shoulders/biceps/legs

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LAF spin bike

Lunch Ride

LAF shoulders/biceps/legs

LAF solo spin

LAF solo spin

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