# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Leg Extensions |
55kg
12x
55kg
12x
55kg
12x
|
36 | 1980 |
2 | Upright Row |
35kg
12x
45kg
12x
45kg
12x
|
36 | 1500 |
3 | Side Bend |
20kg
40x
20kg
40x
20kg
40x
|
120 | 2400 |
4 | Smith Machine Reverse Calf Raises |
160kg
12x
180kg
12x
180kg
12x
|
36 | 6240 |
5 | Dumbbell Lateral Raises |
18kg
12x
18kg
12x
18kg
12x
|
36 | 648 |
6 | Plank (lankku) |
2kg
0x
|
0 | 0 |
Total | 264 | 12768 |