ramp 1 week 1 day 1

Normal warm up
Wide-grip pull-down 145x15, 130x15, 115x15 just right - go up the first set
DB incline bench 65x15, 55x15, 45x15 - moderate riding up to hard - go up
Curls 60x15, 50x15, 40x15 moderate going up to hard - go up
Calf raise 330x15, 15, 13 - hard
5min incline walk cool down