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