So I decided to make the most of it this morning, with a nice long session, full body work out. Took about 2 hours or do, but I did enjoy it lots. Here is what I did, I hope I remembered it all.
10 minutes HIIT on rowing machine
10 minutes HIIT on bike
x4 x12 squats at 40KG
x4 x12 tricep dips
x4 x12 seated calf extension - 50KG
x4 x10 chest cable pulls - 15KG
x4 x12 laid leg extensions X52KG
x4 x10 bicep preacher curls X25KG
x4 x15 inner thighs - 50KG
x4 x15 outer thighs - 50KG
x4 x12 bench chest press - 20; 30; 40;30 KG
X4x10 lateral shoulder press at 40kg
X4x10 seated row at 50kg
x3 x5 pullups (just about)
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