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