Basmahane #90 (28 Aralık)

Squats - 60 kg 6 x 4
Deadlift - 70 kg 6 x 4

Overhead barbell shoulder press - 25 kg 10-10-10-7

Seated rows - 39, 45, 52, 52 x 10

Abs

2km rowing cardio

Basmahane #89 (18 Aralık)

Squats - 60 kg 6 x 4

Alternate Dumbbell Curl - 8 kg 10 x 4
Alternate Hammer Curl - 8 kg 10 x 4
Preacher Curl - 20 kg 10 x 3

Triceps pushdown - 36 kg 10 x 4
Triceps overhead rope extention - 23 kg 10 x 4

10 min HIIT

Basmahane #88

Squats - 50 kg 8 x 4
Kettlebell Swings - 12 kg x 15, 20 kg 10 x 3
Deadlift - 60 kg 8 x 4

Push ups - 12 x 3

V cycle - 10 x 3
Cable crunch - 64 kg 15 x 3

16 min cardio

Basmahane #87 (15 Aralık)

Barbell Shoulder Press - 50 lbs 10 x 4
Plate Front Raise - 15 kg 8 x 4
Lateral dumbbell raise - 8 8 kg 8 x 4
Facepull - 30 kg 8 x 4
Rear Delt Cable Pull - 14? kg 10 x 4
Dumbbell Shrug - 20 20 kg 12 x 4

15 min cardio

Basmahane #86 (12 Aralık)

Squats - 50 kg 8 x 4
Walking kettlebell lunges - 12 12 kg 2 gidiş 2 geliş
Deadlift - 60 kg 8 x 4
Hip thrust - 60 kg 8 x 4

Heels to heaven - 15 x 4
Cable crunch - 70 kg x 10, 64 kg 10 x 3
Woodchopper - 23 kg 10 x 2 (superset)

10 min cardio

Basmahane #85

Lat pulldown - 50 kg 8 x 4

Single arm cable row - 30 kg 10 x 4

W raise - 10 10 kg 8 x 4

Barbell curl - 17.5 kg 12 x 2

Basmahane #84 (9 Aralık)

Yoga push ups - 10 x 2
Bench press - 40 kg 8 x 3
Inclined dumbbell press - 18 18 kg 10 x 4

Triceps pushdown - 36 kg 10 x 4

Cable crunch - 64 kg 20 x 3
Heels to heaven - 12 x 3
V bicycle - 8 x 3

20 min cardio

Basmahane #83

Push ups 10 x 4
Pull ups 5 x 3
Back extention 10 x 4
Barbell curl 15 kg 11 x 4

Cable crunch 64 kg 15 x 4
Heels to heaven 12 x 4
V bicycle 10 x 3
Woodchoppers 10 x 2 (superset)

20 min cardio

Basmahane #82

Barbell row - 50 kg 10 x 4
Lat pull down - 55 kg 8 x 4
Seated row - 50 kg 10 x 2, 57 kg 6 x 2
W raises - 10 10 kg 10 x 3

Barbell curl - 50 lbs 8 x 4
Dumbbell hammer curl - 8 kg 8 x 3
Reverse barbell curl - 40 lbs x 8, 15 kg 10 x 2

20 min cardio

Basmahane #81 (23 Ekim)

Squats - 45 kg 10 x 2, 55 kg 8 x 2
Split squats - 8 8 kg dumbbell 10 x 4
Pilates ball hamstring curl - 12 x 2
Deadlift - 70 kg 6 x 4

Abs

Basmahane #80

Pushups - 12 x 3
Bench press - 40 kg 10 x 4
Cable fly - 18 18 kg 10 x 4

Skullcrusher - 40 lbs 10 x 4
Overhead rope extention - 27 kg 10 x 4

Seated calf raise - 30 kg 10 x 4
Standing calf raise - 40 kg 12 x 4

15 min cardio

Basmahane #79

Shoulder rehab

Abs

15 min cardio

Basmahane #78

Squats - 40 kg x 10, 45 kg 8 x 2, 50 kg 6 x 2
Walking lunges - 12 12 kg kettlebell 2 gidiş 2 geliş
Pilates ball hamstring curls - 12 x 4
Deadlift - 65 kg 8 x 4
Banded kick backs - 10 x 3
Banded hip thrust - 60 kg 4 x 2
Hip thrust - 65 kg 8 x 2

Basmahane #77

Barbell row - 50 kg 10 x 4
Dumbbell row - 18 kg 9 x 4
Seated row (wide) - 50 kg 9 x 4
Straight arm pushdown - 36 kg 10 x 4
Single arm cable row - 36 kg 9 x 4

Barbell curl - 17-14 failıre
Reverse barbell curl - 10-10

Abs

Basmahane #76 (13 Ekim)

Overhead Barbell press - 60 lbs 8-8-8-7
Plate front raise - 15 kg 10 x 4
Dumbbell lateral raise - 8 - 8 kg 10? x 4
Facepulls - 30 kg 12 x 4
Dumbbell shrug - 20 - 20 kg x 10, 22.5 kg 3 x 10

15 min cardio

Basmahane #75

Squats - 40 kg 10 x 3, 50 kg x 8, 60 kg 6 x 2
Walking lunges - 12 12 kg kettlebell 2 gidiş 2 geliş
Leg extentions - 35 kg 10 x 2
Pilates ball hamstring curl - 12 x 4
Deadlift - 65 kg 8 x 4
Hip thrust - 65 kg 8-8-7

abs

Basmahane #74 (10 Ekim)

Bench Press - 40 kg 10 x 5
Inclined bench press - 35 kg 10 x 4
Cable fly - 18 18 kg 8 x 4

Skullcrushers - 40 lbs 8 x 4
Triceps rope extentions - 23 kg 10 x 4

Abs

Basmahane #73

Pull up - 6 x 3
Bent barbell row - 50 kg 8 x 4
Single hand cable row - 36 kg 10 x 2, 43 kg 8 x 2
Seated row - 50 kg 10 x 4
Single arm cable pushdown - 18 kg 10 x 4

Barbell curl - 20 kg 10 x 4
Dumbbell hammer curl - 8 8 kg 10-8-8-7

15 min cardio

Basmahane #72

Bench Press - 40 kg 10 x 4

Overhead barbell press - 60 lbs 8-6-6-5
Plate front raise - 15 kg 10 x 4

Banded squats - 40 kg 8 x 4
SLRDL - 8 8 kg kettlebell 8 x 4

Basmahane #71

Pull up - 6 x 4
Bent barbell row - 45 kg 8 x 4
Lat pulldown - 55 kg 8 x 2
Seated row - 50 kg 10 x 4
Straight arm pushdown - 30 kg 10 x 2
Single arm cable pull - 30 kg 10 x 2, 36 kg x 8, 43 kg x 6

Barbell curl - 20 kg to failure 15-10
Seated dumbbell curl - 8 - 8 kg 8 x 2

10 min cardio

Basmahane #70 (1 Ekim)

Bench Press - 35 kg 10 x 2, 40 kg 8 x 2, 45 kg x 6
Incline Bnech Press - 35 kg 10 x 2, 40 kg 8 x 2
Fly Machine - 43 kg 10 x 3, 50 kg 8 x 2

Skull Crusher - 30 lbs 10 x 2, 40 lbs 8 x 2
Triceps pushdown - 36 kg 8 x 3, 30 kg x 1

Abs

Basmahane #69 (27 Eylül)

Squats - 40 kg 10 x 2, 50 kg x 8, 60 kg x 6
Walking lunges - 12 12 kg 
Deadlift - 65 kg 8 x 4
Pilates ball hamstrıng curl - 10 x 4
Hip Thrust - 65 kg 8 x 4

Abs

Basmahane #68

Bench Press - 40 kg 8 x 2, 45 kg 6 x 2

Overhead Barbell Press - 60 lbs 8 x 2, 80 lbs 6 x 2
Front Plate Raise - 15 kg 10 x 4
Lateral Dumbbell Raise - 8 -8 kg 8 x 4
Facepull - 30 kg 12 x 4
Cable Rear Delt Extension? - 6-6-5-5
Smith Machine Shrug - 50 kg 10 x 2, 40 kg 10 x 2

Medicine ball throw - 10

Basmahane #67 (21 Eylül)

Pull up - 5 x 3
Bent barbell row - 50 kg 8 x 4
Seated row - 50 kg 10 x 4
Dumbbell row - 18 kg 6 x 4

Alternate dumbbell curl - 8 kg 10 x 4
Alternate hammer curl - 8 kg 10-10-10-6
High cable curl - ? kg 10 x 2

Abs

Basmahane #66

Squats - 50 kg 8 x 4
Deadlift - 65 kg 6 x 4
Hip Thrust - 65 kg 6 x 4
Pilates ball hamstring curll - 10 x 2
Single leg squat - 8-8 kg 10 x 2
Sitting calves raise - 40 kg 6 x 4

Basmahane #65 (16 Eylül)

Overhead press - 60 lbs 8 x 2, 70 lbs 6 x 2

Plate front raise - 15 kg 10 x 4

Lateral side raise - 8 kg 8 x 4

Facepulls2 - 15 kg 10 x 4

Smith machine shrugs - 45 kg 10 x 4

Abs

Basmahane #64 (13 Eylül)

Squat - 40 kg 8 x 4
Deadlift - 60 kg 8 x 4

Bent barbell row - 40 kg 12 x 4
Lat pulldown - 55 kg 8 x 4

Barbell curl - 20 kg to failure 15-13

abs

Basmahane #63

Bench Press - 40 kg 10-10-8-8
Chest press machine - 30 kg 10, 35 kg 8 x 3

Deadlift - 60 kg 8 x 4
Hip thrust + booty band - 60 kg - 6-4-5-5

Arnold press - 10 kg 10 x 4

Barbell preacher curl - 20 kg to failure (21-21)

abs

Basmahane #62

Bench press - 40 kg 8 x 4

Overhead Shoulder Press - 60 lbs x 6, 50 lbs 6 x 3
Dumbbell lateral raise - 8 kg 8 x 4

Pull up - 6-4

Barbell curls - 20 kg 15-12-10-8

Basmahane #61 (27 Ağustos)

Incline bench press - 35 kg 10-9-8-6
Chest press machine (a) - 15 kg 10-9
Chest press machine (b) - 30 kg 10 x 2
Bench press - 40 kg 10 x 2

Triceps rope pushdown - 30 kg 10-9-8-8
Barbell preacher curl - 20 kg 10 x 4

Basmahane #60 (21 Ağustos)

Barbell overhead press - 50 lbs 10-9-8-7
Dumbbell lateral raises - 7 kg 10 x 4
Rear delt cable pull - 14 kg 10 - 8 - 7
Facepulls - 30 kg 8 x 3
Smith machine shrug - 40 kg 12 x 4

Basmahane #59 (20 Ağustos)

Squat - 40 kg 10-10-10-8
Deadlift - 100 lbs 10 x 3
Kettlebell box step up - 12 -12 kg 8 x 2
Hip thrust - 60 kg 8 x 4

Basmahane #58

Pull-up - 6-6-5
Lat pulldown (V) - 50 kg 8 x 2
Seated row - 43 kg 10 x 4

Preacher barbell curl - 20 kg 8 x 4
Seated dumbbell curl - 7 kg (failure) 15-13-8

Leg extention - 40 kg 10 x 4


Barbell shrug - 80 lbs 12 x 4

Basmahane #57

Incline Bench press - 35 kg 8 x 4
Bench press - 35 kg 8 x 4
Skullcrusher - 40 lbs 8 x 4
Triceps rope pushdown - 30 kg 8 x 4
Seated overhead barbell press - 50 lbs 8 x 4
Rear delt cable pull - 14 kg 8 x 4

Basmahane #56

Lat pulldown (V) - 50 kg 10 x 4
Single hand cable pushdown - 18 kg 10 x 4
Seated row - 36 kg 10 x 4
One hand dumbbell row - 14 kg 10 x 4

Barbell curl - 17.5 kg 10 x 2, 15 kg 10 x 2
Dumbbell hammer curl - 7 - 7 kg 10 x 4

Facepulls - 23 kg 10 x 4

Basmahane #55 (25 Temmuz)

Incline Bench press - 30 kg 10 x 4
Bench press - 30 kg 10 x 4
Triceps pushdown - 30 kg 10 x 4
Dumbbell triceps extention - 6 kg 10 x 4
Seated overhead barbell press - 40 lbs 10 x 4

Basmahane #54

Bench Press - 30 kg 10 x 4
Arnold Press - 10 kg - 10 kg 10 x 3
Preacher barbell curl - 15 kg 12 x 4
Triceps pushdown - 30 kg 12 x 4
Facepulls - 23 kg 10 x 4

Basmahane #53

Split squats - 12 -12 kg 10 x 4
Squat - 50 kg 10 x 4
Stability ball hamstring curl - 12 x 4
Leg press machine - 60 kg 10 x 2
Deadlift - 70 kg  8

Basmahane #52 (20 haziran)

Barbell overhead press - 50 lbs 10 x 4
Arnold press - 12 - 12 kg 10 x 4
Shoulder lateral raise - 7 - 7 kg 11 x 2, 8 - 8 kg 10 x 2
Reverse fly machine - 43 kg 10 x 4
Smith machine shrug -  40 kg 15 x 4

Basmahane #51 (19 haziran)

Bench press - 35 kg 10 x 4
Incline bench press - 35 kg 10 x 4
Cable fly - 14 kg 8 x 4
Ches press machine - 30 kg 10 x 4

Skull crusher - 40 lbs 10 x 4
Triceps extention - 7-7 kg 10 x 4
Triceps rope pushdown - 30 kg 10-10-8-6?

Abs

Basmahane #50

Pull up - 7-6
Pendlay row - 60 kg x 8, 50 kg 9-8-8
Lateral pulldown (V) - 55 kg  8-8-8-8
One arm cable row - 36 kg 9 x 4
Dumbbell row - 16 kg 10 x 3
Facepulls - 36 10 x 3

Barbell curl - 17.5 kg 10 x 2

Basmahane #49

Squat - 50 kg 9-8-8-8
Split squats - 12 -12 kg 10 x 4
Deadlift - 65 kg 10 x 2, 8 x 2
Stability ball hamstring curl - 10 x 4
Hip thrust - 65 kg 8 x 4
Leg press machine - 60 kg 10 x 3

Basmahane #48

Barbell overhead press - 60 lbs 8 x 4
Arnold press - 10 - 10 kg 10 x 4
Shoulder lateral raise - 7 - 7 kg 10 x 4
Facepulls - 30 kg 12 x 4
Barbell shrug - 90 lbs 15 x 4

Abs

Basmahane #47

Pendlay row - 60 kg 10 x 4
One arm cable row - 30 kg x 10 36 kg 10 x 3
Lateral pulldown (V) - 55 kg  10-10-10-6
Dumbbell row - 17.5 kg 10 x 4Back extention - 11-10-10-10

Barbell curl - 17.5 kg 10 x 4
Preacher barbell curl - 15 kg 10 x 4
Seated dumbbell curl - 7 - 7 kg 8 x 4

Abs

Basmahane #46

Squat - 50 kg 8 x 4
Split squats - 7 - 7 kg x 10, 10 kg x 10, 12 kg 10 x 2
Deadlift - 65 kg 10 x 4
Stability ball hamstring curl - 10 x 4
Hip bridge -  65 kg 10 x 2
Hip thrust - 65 kg 8 x 4

Basmahane #45

Dumbbell press - 16 kg 13-11-11-10
Incline dumbbell press - 16 kg 10 x 4
Cable fly low - 18 kg 8 x 2
Cable Fly high - 18 kg 8 x 214 kg 8 x 2

Skull crusher - 30 lbs 10 x 4
Triceps extention - 7-7 kg 10 x 2
Triceps pushdown - 30 kg 10 x 4

Abs

Basmahane #44

Squat - 40 kg 10-9-10-10
Split squats - 6kg - 6g kg 10 x 4
Stability ball hamstring curl - 10-8-8-6
Deadlift - 65 kg 8 x 4
Hip bridge -  60 kg 10 x 2
Hip thrust - 60 kg 10 x 4

Barbell overhead press - 50 lbs 10-8-8-6
Shoulder lateral raise - 7 - 7 kg 10 x 4
Reverse fly machine - 43 kg 8 x 4
Smith machine shrug - 40 kg 12 x 4

Basmahane #43

Pendlay row - 60 kg 6 x 4
One arm high cable row - 23 kg 12 x 4Lateral pulldown (dar) - 55 kg  8-8-6-6
Seated row - 43 kg 12 x 4
W raise - 9-9 kg 10 x 4
Facepulls - 23 kg 10 x 3

Barbell curl - 17.5 kg 10 x 4
Hammer curl - 8 kg 10 x 4Seated dumbbell curl - 7 kg 8 x 3
Wrist barbell curl - 30 lbs 10 x 3

Basmahane #42

Squat - 40 kg 10 x 4
Box step up kettlebell - 12 - 12 kg x 8 + box jump, 10 - 10 kg x 8
Deadlift - 65 kg 8 x 4
Stability ball hamstring curl - 10 x 4
Hip bridge - 12 x 2, 60 kg 10 x 4
Hip thrust - 60 kg 10 x 4

Basmahane #41 (23 mayıs)

Dumbbell press - 16 kg 10 x 4
Incline dumbbell press - 16 kg 10 x 4
Cable fly low - 18 kg 10 x 4
Cable Fly high - 14 kg 8 x 4

Triceps pushdown - 36 kg 10 x 4
Skull crusher - 30 lbs 10 x 4
Dumbbell kickbacks - 7 kg 10 x 3
Overhead rope push - 23? kg 10 x 2

Basmahane #40

Bent barbell row - 50 kg 8 x 4
Lateral pulldown (dar) - 50 kg  10 x 3, 55 kg x 10
Straight arm pulldowns - 36 kg 10 x 4
Seated row - 43 kg 10 x 4
W raise - 9-9 kg 10 x 4
Facepulls - 36 kg 8 x 3
Barbell curl - 17.5 kg 10 x 4
Seated dumbbell curl - 8 - 8 kg 8 x 4
Reverse barbell curl - 12.5 kg 10 x 4

Bonus:

Basmahane #39

Squat - 40 kg 10 x 4
Box step up kettlebell - 12 - 12 kg 10 sağ 10 sol x 3
Deadlift - 65 kg 8 x 4
Stability ball hamstring curl - 10 x 4
Frog pumps - 12 x 2
Hip bridge - 12 x 2
Hip thrust - 60 kg 10 x 4

Barbell overhead press - 50 lbs 10-8-6-8
Dumbbell lateral raise - 7-7 kg 10 x 4
Incline reverse fly - 7 -7 kg 10 x 4

Basmahane #38 (8 mayıs - Isle of Man)

Chest press - 15 - 15 kg 10 x 4
Incline chest press - 15 - 15 kg 10 x 4
Cable fly (yukarı) - ? 10 x 4

Triceps pushdown - ?
Rope overhead extention - ?
Skull crushers - ?

Basmahane #37 (7 mayıs - Isle of Man)

Squats - 40 kg 10 x 4
Deadlift - 60 kg 10 x 2, 8 x 2
Leg Press - 50 kg 10 x 4
Hip Thrust - 60 kg 10 x 4
Frog Pumps - 12 x 3
Kick Backs -  6.25 kg 8 x 3

Overhead Press - 20 kg 10 x 4
Cable lateral raise - 3.75 10 x 4
Incline reverse fly - 7 - 7 kg 10 x 4

Basmahane #36 ( 3 Mayıs - Isle of Man)

Seated rows - 46 kg 10 x 4
Lat pulldown - 46 kg 10 x 2, 53 kg 8 x 2
Bent barbellrow - 40 kg 10 x 4
Facepulls - 10 x 4
W raise - 9 kg 10 x4

Barbell curl - 15 kg 10 x 4
Seated dumbbell curl - 8 - 8 kg 10 x 4
Hammer curl - 7 kg 10 x 4

Basmahane #35

Squat - 45 kg 8 x 4
Deadlift - 60 kg 10 x 2, 8 x 2
Kettlebell box step up (50 cm) - 12-12 kg, 10 right 10 left x 2
Leg press - 50 kg 10 x 4
Frog pumps - 12 x 3
Hip Thrust - 60 kg 10 x 2, 8 x 2

Overhead Barbell Press - 50 lbs 10 x 2, 8 x 2
One arm cable shoulder lateral raise - 9 kg, 8 x 4
Incline bench reverse fly - 8-8 kg 10 x 5
Facepull - 23 kg, 10 x 4
Smith machine shrugs -  40 kg 10 x2

Basmahane #34

Dumbbell press - 14 kg 10 x 5
Incline dumbbell press - 14 kg 10 x 5
Cable Fly (yukarı) - 18 kg 8 x 4

Skull crusher - 30 lbs 10 x 4
Triceps pushdown - 36 kg 10 x 4

Smith machine calf raise - 40 kg 15 x 3
Seated calf raise - 40 kg x 8, 30 kg 10 x 2

Basmahane #33

Straight arm pulldowns - 36 kg 10 x 3, 30 kg x 10
Lateral pulldown (dar) - 50 kg  10 x 4
Bent barbell row - 50 kg x 10, 8 x 3
One hand straight arm pulldowns -  18 kg 10 x 4
Seated row - 43 kg 10 x 4
W raise - 9-9 kg 10 x 3

Barbell curl - 15 kg x 10, 17.5 kg 10 x 3
Seated dumbbell curl - 8 - 8 kg x 10, 8 x 3
Dumbbell curl trifecta - 6kg 5 x  2
Alternate hammer curl - 8 kg 10 x 2

Basmahane #32

Squat - 45 kg 8 x 4
Deadlift - 60 kg 10  x 2, x 8, x 6
Kettlebell box step up (50 cm) - 12-12 kg, 10 right 10 left x 3
Leg press - 50 kg 8 x 4
Frog pumps - 12 x 3
Hip Thrust - 60 kg 10 x 4

Overhead Barbell Press - 50 lbs 8 x 3, 40 lbs x 8
Shoulder lateral raise - 7 - 7 kg, 10 x 4
Reverse fly - 43 kg 10 x 3
Facepull - 23 kg, 10 x 3

Basmahane #31

Dumbbell press - 14 kg 10 x 4
Incline dumbbell press - 14 kg 10 x 4
Cable Fly (yukarı) - 18 kg 10 x 4
Dumbbell press (close grip) - 10 kg 10 x 2

Skull crusher - 30 lbs 10 x 4
Triceps pushdown - 36 kg 10 x 2, 8 x 2
Dips - 6
Triceps extension - 6 kg 10 x 2

Smith machine calf raise - 40 kg 15 x 3
Seated calf raise - 25 kg 10 x 3

Basmahane #30

Bent barbell row - 50 kg 8 x 4
One hand cable pull - 36 kg 10 x 4Lateral pulldown (dar) - 50 kg  x 10, x 8
Seated row - 43 kg 10 x 4
W raise - 9-9 kg 10 x 4
Rope face pull - 30 kg x 8, 23 kg 8 x 3

Seated dumbbell curl - 8 - 8 kg 10 x4
Barbell curl - 15 kg 10 x 4
Dumbbell curl trifecta - 7 kg x 5, 6 kg 5 x  2
Alternate hammer curl - 8 kg 10 x 2

Basmahane #29

2 v 2 çürük basket

Squat - 40 kg 10 x 3
Deadlift - 60 kg 8  x 3
Hip Thrust - 60 kg 10 x 4
Bulgarian split squat (dumbbell ) - 7 - 7 kg, 4 x 4

Overhead Barbell Press - 40 lbs 10 x 3
Shoulder lateral raise - 7 - 7 kg, 10 x 3
Facepull - 23 kg, 10 x 3

Basmahane #28

Bent barbell row - 50 kg 8 x 4
Lateral pulldown (ters) - 50 kg 10 x 2, x 9, 45 kg x 8
W raise - 9-9 kg 10 x 3
Seated row - 43 kg 10 x 2, 50 kg 8 x 2
Rope face pull - 23 kg 8 x 4

Alternate dumbbell curl - 8 kg 10 x 4
Z bar curl - Bar + 10 kg 8 x 2
Alternate hammer curl - 7 kg 8 x 3

Basmahane #27

Overhead Barbell Press - 40 lbs, 10 x 2, 50 lbs 10 x 2
Shoulder lateral raise - 7 - 7 kg, 10 x 4
Reverse fly machine -  36 kg 10 x 4
Facepulls - 18 x 4

Squat - 40 kg 10 x 4
Deadlift - 60 kg  x 7, 60 kg 6 x 3
Kettlebell box step up (50 cm) - 12 - 12 kg 10 right, 10 left x 3
Frog Pumps - 12 x 3
Hip Thrust - 60 kg 8 x 3

Basmahane #26

Dumbbell press - 12 kg, 10 x 4
Fly - 36 kg 10 x 4

Skull crusher - 30 lbs 10 x 4
Triceps pushdown - 30 kg 10 x 4
Triceps extension - 6 kg x 10, 7 kg, 10 x 3

Seated calf raise - 30 kg 15 x 3
Smith machine calf raise - 35 kg 15 x 3

Basmahane #25

Lateral pulldown (ters tutuş) - 45 kg  10 x 4
Bent barbell row - 45 kg 10 x 2, 8 x 2
Seated row - 43 kg 10 x 2

Deadlift - 60 kg 6 x 4
Box Jump - 60 cm 10 x 2

Medicine ball 3 kg one arm slam - 10 x 2
                              adduction
                              overhead dribble

Basmahane #24

Lateral pulldown (dar tutuş) - 45 kg x 10, 50 kg 10 x 4
Bent barbell row - 40 kg 10 x 5
Seated row - 43 kg 10 x 5
W raise - 10-10 kg x 10, 9-9 kg 10 x 3

Alternate dumbbell curl - 7 kg 10 x 5, 8 kg 10 x 2, 9 kg x 8

Rope face pull - 14 kg 8 x 2

Basmahane #23

Squat - 40 kg 10 x 5
Deadlift - 50 kg  x 10, 60 kg 8 x 4
Kettlebell box step up - 12 - 12 kg 10 right, 10 left x 3
Frog Pumps - 12 x 3
Hip Thrust - 60 kg 10 x 3, x 8

Overhead Barbell Press - 40 lbs x 10, 30 lbs x 2, 40 lbs x 10
Shoulder lateral raise - 7 - 7 kg, 8 x 4
Reverse fly machine -  36 kg 10 x 3

Basmahana #22

Dumbbell press - 14-14 kg 10 x 5
Incline dumbbell press - 14-14 kg 10 x 5
Downward cable fly - 14kg 10 x 4
Upward cable fly - 9 kg 10 x 4

Triceps pushdown - 30 kg 10 x 2
Skullcrusher - 30 lbs 10 x 3
Triceps extension - 6 kg 10 x 2

Seated calf raises - 20 kg 12 x 3
Smith machine calf raises - 35 kg 15 x 3

Basmahane #21

Lateral pulldown (dar tutuş) - 45 kg 10 x 5
Bent barbell row - 40 kg 10 x 5
Seated row - 36 kg 10 x 5
W raise - 10-10 kg 10 x 3

Alternate dumbbell curl - 7 kg 10 x 5
Alternate hammer curl - 7 kg 8 x 5

Basmahane #20 (12 Mart)

Squat - 40 kg 10 x 4
Leg press machine - 60 kg x 10 *
Deadlift - 50 kg 10 x 5
Frog Pumps - 12 x 3
Hip Thrust - 60 kg 10 x 3

Overhead Barbell Press - 50 lbs 10 x 3, 40 lbs 10 x 2
Shoulder lateral raise - 6 - 6 kg, 10 x 5
Shrug - 20 - 20 kg 12 x 3
Reverse fly machine -  36 kg 10 x 3

Basmahane #19

Dumbbell press - 14-14 kg 10 x 5
Incline dumbbell press - 14-14 kg 10 x 5
Kinesis cable fly - Seviye 5 10 x 3
Upward cable fly - 9 kg 10 x 3

Skullcrusher - 30 lbs 10 x 4
Triceps pushdown - 30 kg 10 x 5

Basmahane #18

Lateral pulldown (dar tutuş) - 50 kg 10 x 3, 45 kg 10 x 2
Bent barbell row - 40 kg 10 x 5
Seated row - 43 kg 10 x 5

Alternate dumbbell curl - 7 kg 10 x 5
Alternate hammer curl - 7 kg 8 x 5
Cable biceps? - 14 kg 8 x 2



Işık hilesi denemesi

Basmahane #17

Squat - 40 kg 10 x 5
Deadlift - 50 kg 10 x 4
Leg press machine - 50 kg x 10, 60 kg x 4
Smith machine calf raise - 35 kg 15 x 3
Overhead Barbell Press - 40 lbs 10 x 3, 30 lbs 10 x 2Shoulder lateral raise - 6 - 6 kg, 10 x 5
Reverse fly machine -  36 kg 10 x 3
Dumbbell shrug - 18 - 18 kg 12 x 3

Basmahane #16

Dumbbell press - 14-14 kg 10 x 5
Chest press machine - 30kg 10 x 3
Incline dumbbell press - 14-14 kg 8 x 4

Triceps pushdown - 36 kg x 10, 30 kg 10 x 4
Skullcrusher - 30 lbs 2 x 8, 20 lbs x 8

Abs

https://www.instagram.com/p/BucFfQxnraH/

Basmahane #15

Lateral pulldown (dar tutuş) - 50 kg x 10, 45 kg 10 x 4
Bent barbell row - 40 kg 10 x 5
Bent Dumbbell row - 10-10 kg x 10, 12-12 kg 10 x 3, 16-16 kg 10 x 2
Seated row - 36 kg 10 x 5

Barbell curl - 40 lbs 8 x 2, 30 lbs 8 x 4 
Alternate dumbbell curl - 7 kg 8 x 1, 6 kg 8 x 4