Friday May/2nd:
BFL : lower body workout:

Quads: Seated leg Extensions : 12/10/8/6/12
Squats:12

Hams: Leg curl: 12/10/8/6/12
lunges:12

Calves: Calf Raises(Dumbbells) : 12/10/8/6/12
One legged Calf Raises: 12 each.

Abs: Floor Crunches: 15 / 15
Floor Oblique Crunches 15/15

Extras (not in BFL Prog, here didn't do switch for the last 12 reps due to lack of preparation + can't be asked):

Leg Press: 12/10/8/6/12/12
Hip Abductor: 12/10/8/6/12/12
Hip Adductor: 12//10/8/6/12/12