# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Leg Press Machine |
150kg
10x
170kg
10x
170kg
10x
|
30 | 4900 |
2 | Lying leg curl |
45kg
10x
50kg
10x
50kg
10x
|
30 | 1450 |
3 | Ab crunch machine |
55kg
12x
55kg
12x
55kg
12x
|
36 | 1980 |
4 | Side Bend |
20kg
40x
20kg
40x
20kg
40x
|
120 | 2400 |
5 | Smith Machine Reverse Calf Raises |
160kg
12x
180kg
12x
180kg
12x
|
36 | 6240 |
6 | Plank (lankku) |
0kg
2x
|
2 | 0 |
Total | 254 | 16970 |