# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Smith Machine Reverse Calf Raises |
150kg
12x
170kg
12x
180kg
12x
180kg
12x
|
48 | 8160 |
2 | Side Bend |
20kg
40x
20kg
40x
20kg
40x
|
120 | 2400 |
3 | Leg Press Machine |
150kg
10x
170kg
10x
170kg
10x
|
30 | 4900 |
4 | Ab crunch machine |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
5 | Plank (lankku) |
0kg
2x
|
2 | 0 |
6 | Leg Raises |
40kg
20x
|
20 | 800 |
Total | 256 | 18060 |