# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Squat To Bench |
40kg
15x
50kg
12x
60kg
10x
70kg
8x
80kg
5x
90kg
5x
100kg
5x
110kg
5x
120kg
5x
|
70 | 4860 |
2 | Hack Squat Machine |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
|
50 | 2500 |
3 | Leg Extensions |
45kg
12x
45kg
12x
55kg
12x
55kg
12x
65kg
12x
|
60 | 3180 |
4 | Lying leg curl |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
60 | 2400 |
5 | Seated calf raise machine |
60kg
15x
60kg
15x
60kg
15x
60kg
15x
|
60 | 3600 |
Total | 300 | 16540 |