# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Leg Extensions |
55kg
12x
65kg
12x
75kg
12x
85kg
12x
95kg
12x
|
60 | 4500 |
2 | Squats |
50kg
10x
80kg
10x
100kg
5x
100kg
5x
110kg
5x
|
35 | 2850 |
3 | Lying leg curl |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
48 | 1920 |
4 | Smith Standing Calf Raise |
50kg
20x
70kg
20x
90kg
20x
|
60 | 4200 |
5 | Tricep Dip Machine |
55kg
12x
65kg
12x
75kg
12x
80kg
12x
80kg
12x
|
60 | 4260 |
6 | Triceps Pushdown |
40kg
10x
40kg
10x
35kg
10x
25kg
10x
20kg
10x
|
50 | 1600 |
7 | Triceps Pushdown with Rope |
10kg
10x
15kg
10x
20kg
10x
25kg
10x
|
40 | 700 |
Total | 353 | 20030 |