i was at the gym this morning. Did 5 mins on bike n rower like i have been doing then 30 mins on the tread mill. Then i did 4 sets 10 on the bicep curl machine. I started at 65kg could then to 60 n 55 n 50. Found it easier to lift the heavy weights first unlike how i used to do it. Then i did 4 sets of 10 on the lat pull down machine with my hands closest to the wire bit. Then another 10 right on the edges of the bar.