Not a great deal of targeted warmup needed other than do what you need to for the shoulders as you will be bench pressing. Get a general warmup for the bike (i.e. get your heart rate up for a few minutes.
Workout:
24-18-14-10-6
Air Bike Calories
Dumbbell Bench Press (2x40/2x25)
Women’s Calories: 20-16-12-8-4
Finisher:
5 Rounds of:
30 second plank hold
Rest 30 seconds
30 second hollow-rock hold
Rest 30 seconds
BODYBUILDING WORKOUT
Routine 4b: Back, Calves
2-Way Super-set of:
- T-bar Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 15-20 reps)
- Lat Pull-down Narrow Grip (4 x 8-12 reps)
- Leg-press Calf Raise (7 x 15-20 reps, sets 1-4)
- Seated Row Wide Grip (7 x 8-12 reps)
- Leg-press Calf Raise (sets 5-7)