10.4.
only 30min bicycle...

9.4. in the morning:
30min running
10min orbitrack

Leg Curl 15 - 12 - 10 - 10

Romania Deadlift 4 x 60kg/132lbs x 10

Calf Raise 4 x 15/80kg

some abs

in the evening:
30min bicycle

Leg Extension 15 - 12 - 10 - 10 - 10

Legpress
220kg/485lbs x 10
260kg/573lbs x 10
300kg/661.4 x 14
330kg/727.5lbs 10 + 10sec rest + 8reps

One Leg Barbell Squat
20kg/44lbs x 10 + 10
40kg/88lbs x 10 + 10
50kg/110lbs x 10 + 10
60kg/132lbs x 10 + 10
60kg/132lbs x 10 + 10

10min rowing