Fast bike to mgl, woods, mgr

Weights:
Front raise 6.5 Kg 9x
Side raise 6.5kg 9x
Bicep curl 9Kg 8x
Tricep behind head 9 Kg 12x
Horizontal row 9 Kg 12x
Bench press 9 Kg 9x
Front lift from chest 6.5 Kg 7x
Bench face up side raise 9kg 11x
Pullups 8x