| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
70kg
12 x
70kg
12 x
70kg
11 x
|
35 | 2450 |
| 2 | Leg Extensions |
15kg
12 x
15kg
12 x
15kg
12 x
|
36 | 540 |
| 3 | Lying leg curl |
10kg
46 x
10kg
46 x
9kg
46 x
|
138 | 1334 |
| 4 | Calves Press on Leg Machine |
60kg
10 x
40kg
10 x
60kg
10 x
40kg
8 x
60kg
10 x
40kg
8 x
|
56 | 2840 |
| 5 | Gironda Sternum Chins |
75kg
10 x
75kg
10 x
75kg
10 x
|
30 | 2250 |
| 6 | Reverse grip pulldown |
80kg
10 x
80kg
10 x
80kg
10 x
40kg
10 x
|
40 | 2800 |
| 7 | Seated Cable Rows |
45kg
10 x
45kg
10 x
45kg
10 x
|
30 | 1350 |
| 8 | Alternate Bicep Curl |
11kg
15 x
|
15 | 165 |
| 9 | Alternate Hammer Curl |
16kg
10 x
16kg
10 x
16kg
10 x
|
30 | 480 |
| 10 | Cable Concentration Curl |
30kg
10 x
30kg
10 x
30kg
10 x
|
30 | 900 |
| Total | 440 | 15109 | ||
