Faster than a speeding bullet more powerful than a locomotive able to leap tall buildings in a single bound it a bird it a plane it is the suntanned Superman AHHAHA today is legs and arms LOL I love putting humor in my workouts.

Legs

Deadlifts

205 x15

205 x15

205x15

205 x15

205 x15

Leg extension machine

100 x15

100 x15

100 x15

100 x15

100 x15

Hip flexors inter

60 x50

60 x50

Outer

60 x50

60 x50

Calves

Hammer strength standing calve raises

270 x15

270 x15

270 x15

270 x15

270 x15

Triceps

Overhead extension dumbbells

80 x15

80 x15

80 x15

80 x15

80 x15

Cable pull-downs

120 x50

120 x50

Biceps

Dumbbell curls both arms

30 x15

30 x15

30 x15

30 x15

30 x15

Preacher curls machine

110 x50

110 x50

Abs

Cable sit-ups

100 x400

Cable twists

20 x600

Cardio

Walked up three flights of stairs

Two miles on bike

12 wind sprints

Walked down three flights of stairs