Legs
Reverse lunges: 3 x 10 @ 20lbs/leg
Single leg split squats (no added weight): 3 x 10 per leg
Deadlifts: 3 x 10 @ 35 lbs
Squats in Smith: 3 x 10 @ 20 lbs
Lying hamstring curls: 3 x 10 @ 40/30/30 (these hurt my knee, it kept clicking)
Leg extensions: 3 x 10 @ 15 lbs (also hurt my knee, hence the low weight)

Biceps
Dumbell curls: 3 x 10/10/6 @ 20 lbs
Concentration curls: 3 x 10/arm @ 10 lbs
Barbell curls: 3 x 10/10/6 @ 35/35/45 lbs


No cardio. :) Work counts as cardio for today.