Soooo this was 1st time back in 5ish weeks, maybe 6ish…
It wasn’t as bad as I thought it would (I was bloody stiff the next day tho) so. Quite happy that I got through it…
- Bicep curl
- Triceps extensions
- Lateral extensions
- Russian swing
- Side bends
- Rope push-up
- Half sit-up
2x sets of above at 45 sec with 15 rest. 2:30 rest between the sets.
Then 1x set of above but at 30 sec with 10 sec rest
I was burst by the end of it, to the point of not wanting to sit down or I might not get up again on the changing room..