My workout

Monday

Light stretch/warmup

Arms, Shoulders, and Cardio

alternating bicep curls using a 15 lb. dumbbell in one hand and a 20 lb. dumbbell in the other*

barbell with between 50% & 60% of max for shoulder press (all 3 sets)

5 mile bike ride

curls: do 20 reps each arm, —> 20 military press, —>

reverse dumbbells and repeat 20 reps each arm for balance —> 15 military press —>

curls: do 15 reps each arm using (2) 25 lb. dumbbells —> 10 military press —>

* I start with the unbalanced curls to incorporate muscle confusion as well as break up the routine