| # | Exercise | Sets | Reps | Weight | 
|---|---|---|---|---|
| 1 | Leg press | 
										 
						100kg
						
						
						10x
						
					 
										
						150kg
						
						
						8x
						
					 
										
						150kg
						
						
						8x
						
					 
										
						200kg
						
						
						8x
						
					 
										
						200kg
						
						
						8x
						
					 
									 | 
				42 | 6600 | 
| 2 | Leg extension machine | 
										 
						75kg
						
						
						8x
						
					 
										
						75kg
						
						
						8x
						
					 
										
						75kg
						
						
						8x
						
					 
										
						75kg
						
						
						8x
						
					 
										
						75kg
						
						
						8x
						
					 
									 | 
				40 | 3000 | 
| 3 | Lying leg curl | 
										 
						50kg
						
						
						8x
						
					 
										
						65kg
						
						
						8x
						
					 
										
						65kg
						
						
						8x
						
					 
										
						65kg
						
						
						8x
						
					 
										
						65kg
						
						
						8x
						
					 
									 | 
				40 | 2480 | 
| 4 | Seated calf raise machine | 
										 
						60kg
						
						
						10x
						
					 
										
						80kg
						
						
						8x
						
					 
										
						80kg
						
						
						8x
						
					 
										
						80kg
						
						
						8x
						
					 
										
						80kg
						
						
						8x
						
					 
										
						80kg
						
						
						8x
						
					 
									 | 
				50 | 3800 | 
| 5 | Pull-up | 
										 
						95kg
						
						
						20x
						
					 
									 | 
				20 | 1900 | 
| 6 | Kõhule plokil seistes | 
										 
						60kg
						
						
						24x
						
					 
										
						60kg
						
						
						24x
						
					 
										
						60kg
						
						
						24x
						
					 
									 | 
				72 | 4320 | 
| 7 | Power-Abs | 
										 
						0kg
						
						
						100x
						
					 
									 | 
				100 | 0 | 
| Total | 364 | 22100 | ||