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

https://www.instagram.com/p/BtWVofrF8LL/