Triceps & Biceps

Triceps:

1.  On bike, standing up do push ups.  40 total.
2.  Sit on stool, bring rings all the way down between legs and all the way to forehead. 20 total
3.  Wide stance.  Hold rings on cloth.  Bring all the way down to feet.  Alternate. 20 total.

Repeat 3-4 times

Biceps
1.  Stand straight.  Bring rings up and down, bicep curl.
2.  Sit with wights.  Curl in and do bicep curl.
3.  With towels and weights, do curls standing.  Bring too 90 degree angle and back down.