Today was mostly cardio work spread throughout the day on my bike since I don't have a vehicle. Probably 1.5-2hrs biking all day with some stuff added in, too.

Triceps:

Tricep Kickbacks: 4x9 at 20lbs each hand

Abs:

Plank: 30 seconds off, 30 seconds on per set for 4 sets

Chest:

Supine free-weight chest press: 4x8 @ 15lbs each hand