A 06:30 Monday morning personal training session. My new gym membership included one free session with a personal trainer but this was the only time that he and I could get our schedules to meet.
I have now had an expert design and walk me through a weights and stretching routine as follows.
Rowing machine 10 minutes (intensity 1-5 out of 10)
Standing pec stretch 1x15
Bent over rolls 3x15
Chest press machine 2x15
Upper back machine 2x15
Squats (holding ball) 3x12
Shoulder press with dumb bells 2x15
Reverse wood chop 2x15
Tricep extensions 2x15
Standing cable pull 2x15
Standing cable push 2x15
Core - Ab routine: front, both sides, arched back, kneeling with one arm and one leg stretched out hold each for 20 secs, lying on back touch shins one at a time then both each x 15.
Stretches - shoulders, triceps, chest.