My knee was badly swollen yesterday and I could barely walk. I took it easy on the cardio. Only 35 min fasted arm bicycle followed by an upper body workout.
Biceps curls
Hammer curls
Wrist curls
Concentration curls
Dips
Kickbacks
Triceps extensions
Push ups (100)
Chest press
Pullovers
One arm rows
Frontal raises
Lateral raises
External rotations
Shrugs
Abs 150 reps
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