# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Front squat |
50kg
8x
70kg
6x
70kg
6x
80kg
6x
80kg
6x
70kg
6x
|
38 | 2620 |
2 | Lying leg curl |
50kg
8x
65kg
8x
65kg
8x
65kg
8x
65kg
8x
|
40 | 2480 |
3 | Leg extension machine |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
4 | Seated calf raise machine |
65kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
48 | 3320 |
5 | Pull-up |
103kg
20x
|
20 | 2060 |
6 | Kõhule plokil seistes |
70kg
24x
70kg
24x
70kg
24x
|
72 | 5040 |
7 | Leg raise machine |
10kg
12x
10kg
12x
10kg
12x
|
36 | 360 |
Total | 294 | 18880 |