This was my workout today, any comments / suggestions. 10 min jog, roughly 3 km. Warm up of all major muscle groups (bi,tri,quadri ceps, pectorals, etc) with 5 lb dumbbells (10 curls, etc) 2 sets of 10 reps of 25 lb dumbell curls. (Biceps) 2 sets of 15 reps of 10lb dumbell. (triceps, raise from behind back to vertical, i.e serving) 2 sets of 10 reps of 115lb benchpress. 5:30 min bikeride, high resistance. Tommorow i'm gonna do some squats and some back exercises, any suggestions for back exercises?