Number 53:
Bench dbs press: 10 X 10 ; 10 X 10
One db row: 10 X 10 ; 10 X 10
One db triceps curl: 8 X 6 ; 8 X 6
One db bíceps curl: 8 X 9 ; 8 X 9
One db press: 6 X 9 ; 6 X 9
Squats: 10 X 20 ; 10 X 20
One db breathing pullover: 10 X 10 ; 10 X 10
BB twist: 30 - 30
Twist sit ups: 16 - 14
In this two weeks, 450 km cycling