# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Squat |
80kg
8x
100kg
8x
110kg
8x
110kg
8x
110kg
8x
110kg
8x
100kg
8x
|
56 | 5760 |
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 |
50kg
10x
65kg
10x
65kg
10x
65kg
10x
65kg
10x
65kg
10x
|
60 | 3750 |
5 | Pull-up |
95kg
20x
|
20 | 1900 |
6 | Leg raise machine |
12kg
12x
12kg
12x
12kg
12x
|
36 | 432 |
7 | Kõhule plokil seistes |
60kg
24x
60kg
24x
60kg
24x
|
72 | 4320 |
Total | 324 | 21642 |