45 min stationary bike

Low pulley curls
20x10
25x10
30x10
35x8

Triceps reverse
30x10
35x10
40x10
42x8

Standing dumbbell curls
15x10
18x10
20x10
22x8

Spider curls
15x10
18x10
20x10
22x8 (that's 2 more reps than to last week)

Triceps kickbacks
15x10
18x10
20x8
22x8

Triceps dumbbell extensions
22x10
26x10
31x10
35xx8

250 abs