# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Leg Extensions |
45kg
10x
50kg
10x
50kg
10x
|
30 | 1450 |
2 | Leg Press Machine |
130kg
10x
130kg
10x
130kg
10x
|
30 | 3900 |
3 | Seated calf raise machine |
150kg
12x
150kg
12x
|
24 | 3600 |
4 | Seated Cable Rows |
40kg
12x
40kg
12x
40kg
12x
|
36 | 1440 |
5 | Bench Press Machine |
50kg
12x
60kg
10x
60kg
10x
|
32 | 1800 |
6 | Wide Grip Lat Pulldown |
55kg
10x
55kg
10x
|
20 | 1100 |
7 | Thigh Adductor |
60kg
10x
55kg
12x
|
22 | 1260 |
8 | Triceps Pushdown with V Bar |
30kg
12x
30kg
12x
|
24 | 720 |
9 | Incline Bench Press |
50kg
10x
50kg
10x
|
20 | 1000 |
10 | Cable Crossover |
30kg
10x
30kg
10x
|
20 | 600 |
11 | Ab crunch machine |
40kg
15x
50kg
12x
|
27 | 1200 |
12 | Preacher Curl |
27kg
10x
27kg
10x
|
20 | 540 |
13 | Hammer Preacher Curl |
25kg
12x
25kg
12x
|
24 | 600 |
Total | 329 | 19210 |