Lift

Rode the bike for 10 minutes as a warmup, then did the following strength exercises

2 sets of 12 reps leg press (7,8)
2 sets of 12 reps bench press (7,8)
2 sets of 12 reps leg extensions (7,8)
2 sets of 12 reps lat pulldowns
2 sets 12-reps leg curls
2 sets 12 reps chest flys
2 sets 12 reps curls
12 sets 12 reps tri pushdown
12 leg lift abs

Rode 10 minutes on bike as cool down

Total volume 45 minutes