# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Leg Press Machine |
150kg
10x
170kg
10x
170kg
10x
|
30 | 4900 |
2 | Smith Machine Reverse Calf Raises |
160kg
12x
180kg
12x
180kg
12x
|
36 | 6240 |
3 | Side Bend |
20kg
40x
20kg
40x
20kg
40x
|
120 | 2400 |
4 | Lying leg curl |
45kg
12x
50kg
12x
50kg
12x
|
36 | 1740 |
5 | Leg Raises |
40kg
20x
40kg
20x
40kg
20x
|
60 | 2400 |
6 | Plank (lankku) |
0kg
2x
|
2 | 0 |
Total | 284 | 17680 |