# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Butterfly Machine |
45kg
15x
50kg
12x
50kg
12x
|
39 | 1875 |
2 | Ab crunch machine |
45kg
20x
47kg
17x
48kg
18x
|
55 | 2563 |
3 | Wide Grip Lat Pulldown |
50kg
12x
55kg
12x
55kg
12x
|
36 | 1920 |
4 | Lying leg curl |
100kg
20x
100kg
20x
|
40 | 4000 |
5 | Incline Bench Press |
40kg
10x
40kg
10x
45kg
10x
|
30 | 1250 |
6 | Leg Extensions |
45kg
20x
50kg
18x
55kg
15x
|
53 | 2625 |
7 | Cross Body Crunches |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
8 | Hyperextensions |
10kg
20x
10kg
25x
10kg
20x
|
65 | 650 |
9 | Decline Dumbbell Bench Press |
22kg
12x
22kg
12x
22kg
10x
|
34 | 748 |
10 | Calves Press on Leg Machine |
100kg
25x
100kg
25x
100kg
20x
|
70 | 7000 |
11 | Seated Inner Bicep Curls |
20kg
15x
15kg
10x
15kg
10x
|
35 | 600 |
12 | Triceps Pushdown |
25kg
12x
25kg
12x
25kg
14x
|
38 | 950 |
Total | 555 | 24181 |