Legs / Arms
Squats
3 x 8 - 70KG

Seated Leg curl
3 x 8 - 77KG

bent over rope Pull
3 x 8 - 54KG

Ez bar curl
3 x 8 - 35KG

Seated arm curl
2 x 8 - 80KG

Close Grip Bench Press
3 x 8 - 40KG

I did triceps and biceps as legs were killing from playing rugby with mates for 2hours yesterday