Day 3 - Workout

Legs day... Am getting really sweaty
Added some biceps and Abs work too.

Legs:

Squat:
1 set of 10x50kg (Warm Up)
1 set of 10x70kg
2 sets of 10x72.5kg
2 sets of 8x75kg
1 set of 8x77.5kg
1 set of 10x50kg (Drop Set)

Leg Press:
1 set of 10x100kg (Warm Up)
1 set of 10x120kg
1 set of 10x140kg
1 set of 10x160kg
1 set of 10x180kg
1 set of 10x190kg

Good Morning:
1 set of 10x40kg
1 set of 10x45kg
1 set of 10x47.5kg
1 set of 10x50kg
1 set of 8x52.5kg

Leg Extension (Toes out):
1 set of 10x50kg
2 sets of 10x55kg

Biceps:

Concentration Curl:
1 set of 12x10kg DB
1 set of 12x12.5kg DB
1 set of 12x15kg DB

Hammer Curl:
3 set of 12x10kg DB

Abs:

Hanging Knee Raise:
2 sets of 10 reps

Rope Crunch:
2 sets of 20x37.5kg

Cardio:

Treadmill:
2 minutes at 9.0km/hr
1 minute at 12.0km/hr
2 minutes at 9.5km/hr
1 minute at 12.5km/hr
2 minutes at 10.0km/hr
1 minute at 13.0km/hr
2 minutes at 10.5km/hr
1 minute at 13.5km/hr
2 minutes at 11.0km/hr
1 minute at 14.0km/hr

Inclination: 3.0