| # | 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 | ||