Day 1- Workout

Today is my leg+biceps day
The following is my routine

Leg:

Back Squat:
10x50kg (Warm Up)
10x70kg
10x70kg
10x70kg
10x72.5kg
10x75kg

Leg Press:
8x100kg (Warm Up)
5 sets of 8x180kg

Leg Extension:
3 sets of 12x50kg

Biceps:

Preachers Curl:
12*10kg (Each Side)
2 sets of 12*12.5kg (Each Side)

Single Arm Cable Curl (High Pulley):
3 sets of 12x10kg (Each Side)

Abs:

Bicycle With 2kg Medicine Ball:
3 set of 20 reps

Resistant Double Crunch With 2 kg Medicine Ball:
3 sets of 20 reps

Cardio:

20 minutes of treadmill run
Started off with 8.0km/hr speed at 3.5 inclination
Increased 0.3km/hr at 4th minute, 0.4km/hr at 8th minute, 0.3km/hr at 12th minute, 0.4km/hr at 16th minute, 0.3km/hr at 18th minute and 0.4km/hr at 19th minute.
Increased 0.5 inclination every 5 minutes
Finished with 10.1km/hr speed at 5.0 inclination