| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
80kg
8x
100kg
8x
100kg
8x
100kg
8x
100kg
8x
100kg
8x
|
48 | 4640 |
| 2 | Leg extension machine |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
| 3 | Lying leg curl |
65kg
8x
65kg
8x
65kg
8x
65kg
8x
65kg
8x
|
40 | 2600 |
| 4 | Seated calf raise machine |
60kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
|
60 | 4100 |
| 5 | Pull-up |
95kg
22x
|
22 | 2090 |
| 6 | Kõhule plokil seistes |
60kg
24x
60kg
24x
60kg
24x
|
72 | 4320 |
| 7 | Leg raise machine |
12kg
12x
12kg
12x
12kg
12x
|
36 | 432 |
| Total | 318 | 21182 | ||