# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Leg Press Machine |
110kg
8x
150kg
10x
170kg
10x
170kg
10x
|
38 | 5780 |
2 | Decline Oblique Crunches |
45kg
30x
50kg
30x
50kg
30x
|
90 | 4350 |
3 | Smith Machine Reverse Calf Raises |
120kg
12x
140kg
12x
160kg
12x
|
36 | 5040 |
4 | Ab crunch machine |
50kg
12x
55kg
12x
55kg
12x
|
36 | 1920 |
5 | Seated Barbell Calf Raise |
120kg
12x
125kg
12x
150kg
12x
|
36 | 4740 |
6 | Plank (lankku) |
90kg
1x
|
1 | 90 |
Total | 237 | 21920 |