New Routine - day 3

Day 3 is my Legs and shoulders day and the first time I did this last week, my thighs were sore for 4 days. In fact I did this on Wednesday and today (Friday) they still ache, so it must be working the right parts :)

My new routine goes as follows:

Warm up (3 minutes on bike and stretching)

Group 1 - repeated 3 times
Leg Raises - 15kg, 25 reps
Squats (no weight) - 50 times

then:
Bike - 10 minutes 'weight loss' program, level 10
Spin Bike - 4 mins, 20 secs fast, 10 secs slow

Group 2 - repeated 3 times
Above head standing shoulder raises - 5 kg dumbells, 25 reps each arm
Straight punches (boxing bag) - 200

then:
Cross Trainer - 10 mins 'Constant Watts', level 6
3 x Sunrises (Using cable machine hold your arms by your side then move them in front to head level and then twist to other side) - 25 reps each side