So I did the an upperbody workout at the gym on Monday, and now I can barely move my arms without pain, or just the fact they wont move...I can feel the tightness in the muscle in them. As well, my legs are cramping from the few bike rides I've taken (just on the bike at the gym). Any suggestions on anything to help with this, Ive been up all night, can't sleep because of the muscle pain/tenderness in the arms.

Thanks everyone