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

Basmahane #14

Squat - 40 kg 8 x 5
Walking kettlebell lunges - 12 kg x2, basket sahası boyunca 2 tur git gel
Deadlift - 50 kg 8 x 5
Hip thrust - 60 kg 8 x 3
Frog thrust - 12 x 3

Shoulder lateral raise - 6 kg x2, 10 x 3
               alternate front raise - 6 kg , 10 x 3
Reverse fly machine -  36 kg 10 x 3

Basmahane #13

Barzobol

Squat - 40 kg 8 x 4
Deadlift - 50 kg 10 x 4
Kettlebell swing - 12 kg x 20, 20 kg x 12
Frog thrust - 12 x 3
Hip thrust - 55 kg 10 x 3
Calf raise (smith machine) - 35 kg 15 x 4

Shoulder lateral raise - 7şer kg 10 x 3
Medicine ball slam - 3 kg 12 x3
                overhead dribble - 12 x 3
                abduction - 12 x 3

Basmahane #12

Lateral pulldown (geniş tutuş) - 45 kg 10 x 5
Bent barbell row - 40 kg 10 x 4
Bent Dumbbell row - 12-12 kg   10 x 5

Barbell curl - Z bar + 10 kg 8 x 4
One arm concentration curls - 7 kg 8 x2
Alternate hammer curl - 7 kg 8 x 2

Crunches - 100

Basmahane #11 (2 şubat)

Squat - 40 kg 8 x 6
Deadlift - 45 kg 10 x 5
Alternate Lunges - 2 x 12 kg kettlebell 10 x 3
Hip thrust - 50 kg 10 x 6
Calf raise (smith machine) - 35 kg 15 x 4

Shoulder

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