12.3.
Legs
20min bicycle
Leg Extensions 3 x 35

Squat
60kg/132lbs x 15
80kg/176.4lbs x 15
2 x 90kg/198.4lbs x 12

Legpress 4 x 110kg/

Leg Curls 4 x 25

Leg Extnesions 4 x 25

Calf Raise 5 x 20

+ abs