.
REPETITIONS
EXERCICES
SET1
SET2
SET3
SET4
SET5
repTOTALKg
Close - Grip Bench Presses
| 40rep*20Kg
| 40rep*30Kg
| 40rep*40Kg
| .
| .
| 3.600
Machine Adductions
| 40rep*40Kg
| 40rep*48Kg
| 40rep*56Kg
| 40rep*64Kg
| .
| 8.320
Close-Grip Lat Pull-Down
| 40rep/40Kg
| 40rep/48Kg
| 40rep/56Kg
| 40rep/64Kg
| .
| 8.320
Leg Extension
| 40rep/40Kg
| 40rep/48Kg
| 40rep/56Kg
| 40rep/64Kg
| 40rep/72Kg
| 12.800
Triceps Pushdown
| 40rep/10Kg
| 40rep/15Kg
| 40rep/20Kg
| 40rep/25Kg
| 40rep/33Kg
| 4.120
Parallel Bar Leg Raises
| 20rep
| 20rep
| 20rep
| 20rep
| 20rep
| 100
TOTAL EFFORTKg
| .
| .
| .
| .
| .
| 37.160
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