Bodybuild:

5-4-3-2-1:
Single Arm Curl (R/L)
Single Arm Press (R/L)
2-point BO Row (R/L)

... then ...

15-12-9-6-3:
Leg Extensions, hold a hollow pos. for 10 full seconds between each set ** any time you have to rest, complete 25 Bicycles before continuing on

... then ...

10-8-6-4-2:
Single Leg DL (R/L)