workout 4

Barbell curls
40k 12-7-5 = 24rp

Reverse cable curl
1 plate 12-10-8 = 30rp (each arm)

Seated calf machine
40kgs 15-12-10 = 37rp

Lying leg curls
13-9-7 = 29rp

Leg press
300 x 12
250 x 20

Forgot my stretches so did them back to back at the end. Also forgot that forearms are doing in one set - trial and error i guess!