Leg Day 1 (Doing 2 per week)
Leg Press - 4 sets
Leg Curl - 4 sets
Leg Ext - 4 sets
Calf Raise - 4 sets
I guess they're called "Bulgarian split squats" - 4 sets
Forearms
Wrist curls - 4 sets
Superset with:
Reverse Curls - 4 sets
Loaded stretching - Hips, Hams, back..