# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Seated Leg Curl |
30kg
12x
40kg
12x
40kg
12x
|
36 | 1320 |
2 | Hyperextensions |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
40 | 400 |
3 | Leg Extensions |
60kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
40kg
12x
|
62 | 4280 |
4 | Hack Squats |
40kg
10x
65kg
10x
90kg
6x
115kg
6x
140kg
6x
150kg
6x
150kg
6x
150kg
6x
115kg
13x
90kg
15x
65kg
15x
|
99 | 9640 |
5 | Leg Extensions |
60kg
10x
60kg
10x
60kg
10x
60kg
10x
30kg
15x
|
55 | 2850 |
Total | 292 | 18490 |
3. 10x 20s-10x 10s-10x 5s-10x + 10hidasta
5. 10x 20s-10x 10s-10x 5s-10x + 10hidasta+5jarrulla