Basmahane #24

Lateral pulldown (dar tutuş) - 45 kg x 10, 50 kg 10 x 4
Bent barbell row - 40 kg 10 x 5
Seated row - 43 kg 10 x 5
W raise - 10-10 kg x 10, 9-9 kg 10 x 3

Alternate dumbbell curl - 7 kg 10 x 5, 8 kg 10 x 2, 9 kg x 8

Rope face pull - 14 kg 8 x 2

Basmahane #23

Squat - 40 kg 10 x 5
Deadlift - 50 kg  x 10, 60 kg 8 x 4
Kettlebell box step up - 12 - 12 kg 10 right, 10 left x 3
Frog Pumps - 12 x 3
Hip Thrust - 60 kg 10 x 3, x 8

Overhead Barbell Press - 40 lbs x 10, 30 lbs x 2, 40 lbs x 10
Shoulder lateral raise - 7 - 7 kg, 8 x 4
Reverse fly machine -  36 kg 10 x 3

Basmahana #22

Dumbbell press - 14-14 kg 10 x 5
Incline dumbbell press - 14-14 kg 10 x 5
Downward cable fly - 14kg 10 x 4
Upward cable fly - 9 kg 10 x 4

Triceps pushdown - 30 kg 10 x 2
Skullcrusher - 30 lbs 10 x 3
Triceps extension - 6 kg 10 x 2

Seated calf raises - 20 kg 12 x 3
Smith machine calf raises - 35 kg 15 x 3

Basmahane #21

Lateral pulldown (dar tutuş) - 45 kg 10 x 5
Bent barbell row - 40 kg 10 x 5
Seated row - 36 kg 10 x 5
W raise - 10-10 kg 10 x 3

Alternate dumbbell curl - 7 kg 10 x 5
Alternate hammer curl - 7 kg 8 x 5

Basmahane #20 (12 Mart)

Squat - 40 kg 10 x 4
Leg press machine - 60 kg x 10 *
Deadlift - 50 kg 10 x 5
Frog Pumps - 12 x 3
Hip Thrust - 60 kg 10 x 3

Overhead Barbell Press - 50 lbs 10 x 3, 40 lbs 10 x 2
Shoulder lateral raise - 6 - 6 kg, 10 x 5
Shrug - 20 - 20 kg 12 x 3
Reverse fly machine -  36 kg 10 x 3

Basmahane #19

Dumbbell press - 14-14 kg 10 x 5
Incline dumbbell press - 14-14 kg 10 x 5
Kinesis cable fly - Seviye 5 10 x 3
Upward cable fly - 9 kg 10 x 3

Skullcrusher - 30 lbs 10 x 4
Triceps pushdown - 30 kg 10 x 5

Basmahane #18

Lateral pulldown (dar tutuş) - 50 kg 10 x 3, 45 kg 10 x 2
Bent barbell row - 40 kg 10 x 5
Seated row - 43 kg 10 x 5

Alternate dumbbell curl - 7 kg 10 x 5
Alternate hammer curl - 7 kg 8 x 5
Cable biceps? - 14 kg 8 x 2



Işık hilesi denemesi

Basmahane #17

Squat - 40 kg 10 x 5
Deadlift - 50 kg 10 x 4
Leg press machine - 50 kg x 10, 60 kg x 4
Smith machine calf raise - 35 kg 15 x 3
Overhead Barbell Press - 40 lbs 10 x 3, 30 lbs 10 x 2Shoulder lateral raise - 6 - 6 kg, 10 x 5
Reverse fly machine -  36 kg 10 x 3
Dumbbell shrug - 18 - 18 kg 12 x 3

Basmahane #16

Dumbbell press - 14-14 kg 10 x 5
Chest press machine - 30kg 10 x 3
Incline dumbbell press - 14-14 kg 8 x 4

Triceps pushdown - 36 kg x 10, 30 kg 10 x 4
Skullcrusher - 30 lbs 2 x 8, 20 lbs x 8

Abs

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