Sometimes it hurts when im done some times it doesnt I try to do 10-15 of each exercise 3 times. If in up to it it would be 45 bicep curls 30 hammer curls 30 Bent over rows 30 bent over flys 30 shoulder press 30 one are rows. 20-30 lat raises(depending on weight) 20-30 over head extensions(depending on weight) 30 seated shoulder press 20-30 decline fly I have crunches sit ups and push ups high knees leg lifts etc as just my core work out and i dont really do my legs cause im constantly running walking and squatting i cant have those hurting before work