Lifting - Chest/triceps, Cardio & Neck strength

Lifting 5/3/1 Bench day (chest/triceps)

warmup; dynamic stretching, 2 light sets of db bench press

bench press 3x5
cg press 3x6-8
dips 3 sets

Cardio

cycle; 20-25 mins
** I never include the warmup/cooldown in the total time for cardio, the time on my blogs is always time spent in the zone I'm shooting for (this case its 70-80% mhr) If I dont put my warmup/cooldown seperate then assume its 3-5mins for each one.

Neck

neck bridge x50
reverse neck bridge x50
side to side bridge x50
weighted bridge x 50

static stretching