# | 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 |