# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Leg Extensions |
35kg
15x
35kg
15x
|
30 | 1050 |
2 | Seated Leg Curl |
30kg
15x
30kg
15x
|
30 | 900 |
3 | Incline Press |
30kg
15x
30kg
15x
30kg
15x
|
45 | 1350 |
4 | Wide Grip Lat Pulldown |
30kg
15x
30kg
15x
|
30 | 900 |
5 | Arnold Press |
16kg
15x
20kg
15x
|
30 | 540 |
6 | Incline Bicep Curls |
20kg
15x
20kg
15x
|
30 | 600 |
7 | Cable One Arm Pushdown |
5kg
30x
5kg
30x
|
60 | 300 |
8 | Ab crunch machine |
30kg
20x
30kg
25x
|
45 | 1350 |
9 | Hyperextensions |
0kg
20x
0kg
20x
|
40 | 0 |
10 | Seated calf raise machine |
90kg
20x
110kg
15x
|
35 | 3450 |
Total | 375 | 10440 |
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