Mountain Bike riding- 1hour 15 mins average speed 15.9 MPH
BACK
Lat Machine Pull Down ) 60lb x16 reps 70 x 12 reps 80 x 12 reps 90 x 10 reps

Pull Down Close Grip
70lb x16 reps 80 x 14 reps 90 x 10 reps

T-Bar Rows
25 x 20 reps 35 x 16 reps 45 x 10 reps
25 x 20 reps

[B]Single Arm Dumbell Row
25lb x 20 reps 30 x 12 reps 30 x 12 reps 25 x 20 reps

Shrugs
30lb x20 reps 30 x30 reps

Standing Pull Down

60lb x 20 reps 70 x 14 reps 80 x 14 reps 70 x 14 reps

[B]ARMS (I go light on my biceps because they tend to get TOO big)

Concentration Curls
10 x 15 reps 15 x 12 reps 15 x 12 reps

Incline Dumbell Curls (alternating)twist wrist at the end of the movement to bring out peak
10 x 15 reps 10 x 15 reps 5 x 15 reps
Hammer Curl (standing)
drop sets
10lbs x 15
5 x 10

10lbs x 15
5 x 10