# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Cable Crossover |
30kg
12x
30kg
12x
30kg
12x
|
36 | 1080 |
2 | Ab crunch machine |
47kg
20x
48kg
20x
47kg
20x
|
60 | 2840 |
3 | Seated Cable Rows |
35kg
12x
40kg
10x
40kg
10x
|
32 | 1220 |
4 | Leg Raises |
0kg
25x
0kg
25x
0kg
25x
|
75 | 0 |
5 | Incline Bench Press |
40kg
10x
50kg
10x
50kg
10x
|
30 | 1400 |
6 | Calf Raises with Bands |
83kg
40x
83kg
40x
83kg
40x
83kg
40x
|
160 | 13280 |
7 | Decline Oblique Crunches |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
8 | Hyperextensions |
5kg
25x
5kg
25x
5kg
25x
|
75 | 375 |
9 | Dumbbell Lateral Raises |
10kg
10x
10kg
10x
10kg
10x
|
30 | 300 |
10 | Leg Extensions |
55kg
15x
55kg
15x
55kg
15x
|
45 | 2475 |
11 | Seated Bicep Curl |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
12 | Triceps Pushdown |
25kg
15x
25kg
15x
25kg
15x
|
45 | 1125 |
13 | frist curl |
10kg
12x
10kg
15x
10kg
12x
12kg
40x
|
79 | 870 |
Total | 757 | 25865 |