# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Leg Lift |
20kg
24x
20kg
24x
20kg
24x
|
72 | 1440 |
2 | Smith Machine Reverse Calf Raises |
126kg
20x
146kg
20x
146kg
20x
|
60 | 8360 |
3 | Side Bend |
20kg
40x
20kg
40x
20kg
40x
|
120 | 2400 |
4 | Seated Leg Curl |
40kg
15x
55kg
12x
55kg
12x
|
39 | 1920 |
5 | Ab Rollout on Knees |
40kg
10x
40kg
10x
40kg
10x
|
30 | 1200 |
6 | Ab crunch machine |
45kg
20x
47kg
20x
47kg
20x
|
60 | 2780 |
Total | 381 | 18100 |