Notes
Restart weight in BFSU
Intermediate W4/5
Biceps + triceps
Warm up
10 mins bike
3x10 barbell overhead squat
3x10 DB upright rotation
3x10 DB twist
1x warm up set @ 50%
3x10-12 @ 70-80%
1 mins rest
*total time includes 10 mins warm up & 5 mins cooldown on bike.