Basmahane #10

Lateral pulldown (geniş tutuş) - 50 kg 10 x 3, 8 x 3
Bent barbell row - 60 lbs x 10, 70 lbs x 10, 80 lbs 4 x 10
Dumbbell row - 14 kg 10 x 6

Dumbbell curl - 7 kg 10 x 3
Alternate dumbbell curl - 7 kg 8 x 3Alternate hammer curl - 7 kg 8 x 3
Triceps pushdown - 30 kg 10 x 6

Crunches - 100

Basmahane #9

Squat - 35 kg 10 x 6
Deadlift - 45 kg 10 x 5
Walking lunge - 2x 12 kg kettlebell 1 tur git gel
Hip thrust - 50 kg 10 x 6

Omuz stability

https://www.instagram.com/p/Bs9kycdl2m2/

Single arm chest pass
Single arm slam
Single arm horizontal adduction
Single arm overhead dribble
Yerde sürünme

Basmahane #8 (25 ocak)

Lateral pulldown (dar tutuş) - 50kg 8 x 6
Dumbbell row - 14kg 10 x6
Single arm cable pull - 30kg 10 x 6

Barbell curl - 40 lbs 10 x 2, 30 lbs 8 x 4
Dumbbell curl - 7kg 8 x 6
Hammer curl - 7kg 8 x 3
Cable curl - 9kg 8 x 2

Basmahane #7

Squat - 35 kg 10 x 6
Deadlift - 45 kg 10 x 3 , 40 kg 10 x 1
Walking lunge - 12şer kg kettlebell 2 tur git gel
Hip thrust - 45 kg 10 x 6
Hip abduction machine - 34 kg 10 x 3, 41kg 10 x 3
Calf raise (smith) - 35kg 15 x 6

Omuz rehab

Basmahane #6

Squat - Bar + 12.5kg 10 x 3, + 15kg 10 x 3
Deadlift - Bar + 25kg 10 x 5
Walking lunge - 12şer kg kettlebell 1 tur git gel
Box lunge step up - 50p 10 x 1
Hip thrust - Bar + 20kg 12 x 3, + 25kg 10 x 3
Hip abduction machine - 25->41kg 12 x 5

Çeşitli karın hareketleri

Basmahane #5

Lateral pulldown (dar tutuş) - 45kg 10 x 6
Bent barbell row - 70p 10 x 3
Dumbbell row - 16kg 10 x3
Cable pull - 23kg 10 x 1 , 30kg 10 x 2

Dumbbell curl 7kg 10 x 3
Hammer curl 7kg 8 x 3



Hilesiz keps

Basmahane #4

Squat - Bar + 10kg 10 x 6
Deadlift - Bar + 20kg 8 +15kg 2 x 8
Walking Lunges - 2 x 8kg kettlebell Saha kenarında bir tur git gel
Bir ayak havada hip thrust - Kucakta 5 kg 3 x 10
Calf Raise - 15kg 15 x 6 (smith machine)

Omuz rehab

https://www.instagram.com/p/BsW99RnlOlK/

Birer set deneme.

Basmahane #3 (5 ocak)

Bench press bar + 15kg 6 x10
Dumbbell press 15er kg 6x10

Hatırlamıyorum gerisini.

Basmahane #2

Lateral pull-down 40kg 10x3 45kg 10x3
Bent barbell row 70p 10x3 80p 10x3
Deadlift Bar+25kg 10x3
Back Raise 12x3

Zbar curl zbar+10kg 8x3
Alternate hammer curl 7kg 8x3
Chinup 8x2

Basmahane #1

Squat - 30kg - 10 x 6
Deadlift -40kg 10 x 3 - 42.5kg 10 x 3
Walking lunge 2 x 8kg kettlebell - Basket sahasını iki kere git gel
Bir ayak havada hip thrust - Kucakta 5 kg 3 x 10