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