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