Hamstring still a bit sketchy, so legs will have to wait. Instead, tri sets for lagging body parts.
EZ Bar Curls-4x12, 50,70,90,90
Standing BW calf raises 1leg 30 reps each side, both legs 30 reps x4
Decline Bench Crunches-4x25
No Rest between sets
Hoist Curls-12x level 11x4
Ab x machine 4x25
Hoist Standing Calf Raises- 4x20xBW+ 4 plates
Tried Cardio but the ham feeling tender. I think the bike will work. We'll see.....I have realized that running an all out sprint cold is a bad idea at my age!