14.3.
in the morning
30min running

Legs

Leg Curl 4 x 15

Seated One Leg Curl 3 x 12

Leg Press
3 x 200kg/440.9lbs x 15

Hack Squat
3 x 50kg/110lbs x 20

Legs Extension 4 x 12
One Leg Extension 3 x 10

afternoon:

Benchpress
60kg/132lbs x 10
70kg/154lbs x 8
80kg/176lbs x 6
90kg/198.4lbs x 5
95kg/209.4lbs x 5
95kg/209.4lbs x 5

Biceps
Barbell Biceps Curl
20kg/44lbs x 10
30kg/66lbs x 8
35kg/77lbs x 8
35kg/77lbs x 8

Hammer Curl
14kg/30.9lbs x 10
16kg/35.3lbs x 10
18kg/39.7lbs x 10
20kg/44lbs x 8

Knee Curl 2 x 10kg/22lbs x 10

20min running