5.4.
10min bicycle
Legs
Lying Leg Curl
4 x 30kg/66lbs x 10

Romanian Deadlift
50kg/110lbs x 10
60kg/132lbs x 10
70kg/154lbs x 10
70kg/154lbs x 8

Squat
60kg/132lbs x 12
90kg/198.4lbs x 10
110kg/242.5lbs x 10
120kg/264.5lbs 8
130kg/286.6lbs x 8

Leg Press
230kg/507lbs x 10
270kg/595lbs x 10
300kg/661.4lbs x 10
320kg/705.5lbs x 10
340kg/749.6lbs x 10

Lunge
80kg/176lbs x 20
100kg/220lbs x 16
120kg/264.5lbs x 16
60kg/132lbs x 20

Calf Raise 4 x 30

4.4.
Biceps + 35min cardio