Last time I was at the gym was before Christmas. I could tell I have not been well last weekend as my fitness level was well down, far to much for 2 weeks and Christmas! Anyway, made a start and did 40 minutes.
This is what I did:
Treadmill - 10 min at 3.5 kph
Abductor - 4 sets of 20 at 40 kg
Two handed Push Downs - 2 sets of 20 at 20 kg
Two handed Push Downs - 2 sets of 20 at 25 kg
Pull Down forward left arm - 2 sets of 20 at 5 kg
Pull down forward right arm - 2 sets of 20 at 5 kg
Right hand side pull down - 2 set of 20 at 10 kg
Left hand side pull down - 2 sets of 20 at 5 kg
Upright rows - 4 sets of 10 at 10 kg
Rowing machine - 5 minutes at level 10
Felt OK afterwards.