20 minutes bike, levels 8-10

Seated row: 3 x 12 @ 40 lbs
Cable tricep pushdowns(rope): 3 x 12 @ 30 lbs
Lat pulldowns(cable): 3 x 12 @ 40/55/40 lbs
Dumbell curls: 3 x 10/12/12 @ 15/12.5/12.5 lbs
Torso rotations: 3 x 12/side @ 60 lbs
Stability ball passes: 3 x 6
Hyperextensions: 3 x 15 @ 90 lbs
Leg extensions: 3 x 10 @ 30 lbs
Leg press: 3 x 15 @ 50 lbs
Seated hamstring curls: 3 x 12 @ 30 lbs
Hip adductors: 3 x 15 @ 90 lbs
Shin press thingy (I'm so technical): 3 x 10 @ 5/10/10lbs
Overhead shoulder press on ball: 3 x 12 @ 20 lbs
Chest flyes: 3 x 15 @ 20/20/30 lbs
Lat raises: 3 x 12 @ 10 lbs