Basmahane #35

Squat - 45 kg 8 x 4
Deadlift - 60 kg 10 x 2, 8 x 2
Kettlebell box step up (50 cm) - 12-12 kg, 10 right 10 left x 2
Leg press - 50 kg 10 x 4
Frog pumps - 12 x 3
Hip Thrust - 60 kg 10 x 2, 8 x 2

Overhead Barbell Press - 50 lbs 10 x 2, 8 x 2
One arm cable shoulder lateral raise - 9 kg, 8 x 4
Incline bench reverse fly - 8-8 kg 10 x 5
Facepull - 23 kg, 10 x 4
Smith machine shrugs -  40 kg 10 x2

Basmahane #34

Dumbbell press - 14 kg 10 x 5
Incline dumbbell press - 14 kg 10 x 5
Cable Fly (yukarı) - 18 kg 8 x 4

Skull crusher - 30 lbs 10 x 4
Triceps pushdown - 36 kg 10 x 4

Smith machine calf raise - 40 kg 15 x 3
Seated calf raise - 40 kg x 8, 30 kg 10 x 2

Basmahane #33

Straight arm pulldowns - 36 kg 10 x 3, 30 kg x 10
Lateral pulldown (dar) - 50 kg  10 x 4
Bent barbell row - 50 kg x 10, 8 x 3
One hand straight arm pulldowns -  18 kg 10 x 4
Seated row - 43 kg 10 x 4
W raise - 9-9 kg 10 x 3

Barbell curl - 15 kg x 10, 17.5 kg 10 x 3
Seated dumbbell curl - 8 - 8 kg x 10, 8 x 3
Dumbbell curl trifecta - 6kg 5 x  2
Alternate hammer curl - 8 kg 10 x 2

Basmahane #32

Squat - 45 kg 8 x 4
Deadlift - 60 kg 10  x 2, x 8, x 6
Kettlebell box step up (50 cm) - 12-12 kg, 10 right 10 left x 3
Leg press - 50 kg 8 x 4
Frog pumps - 12 x 3
Hip Thrust - 60 kg 10 x 4

Overhead Barbell Press - 50 lbs 8 x 3, 40 lbs x 8
Shoulder lateral raise - 7 - 7 kg, 10 x 4
Reverse fly - 43 kg 10 x 3
Facepull - 23 kg, 10 x 3

Basmahane #31

Dumbbell press - 14 kg 10 x 4
Incline dumbbell press - 14 kg 10 x 4
Cable Fly (yukarı) - 18 kg 10 x 4
Dumbbell press (close grip) - 10 kg 10 x 2

Skull crusher - 30 lbs 10 x 4
Triceps pushdown - 36 kg 10 x 2, 8 x 2
Dips - 6
Triceps extension - 6 kg 10 x 2

Smith machine calf raise - 40 kg 15 x 3
Seated calf raise - 25 kg 10 x 3

Basmahane #30

Bent barbell row - 50 kg 8 x 4
One hand cable pull - 36 kg 10 x 4Lateral pulldown (dar) - 50 kg  x 10, x 8
Seated row - 43 kg 10 x 4
W raise - 9-9 kg 10 x 4
Rope face pull - 30 kg x 8, 23 kg 8 x 3

Seated dumbbell curl - 8 - 8 kg 10 x4
Barbell curl - 15 kg 10 x 4
Dumbbell curl trifecta - 7 kg x 5, 6 kg 5 x  2
Alternate hammer curl - 8 kg 10 x 2

Basmahane #29

2 v 2 çürük basket

Squat - 40 kg 10 x 3
Deadlift - 60 kg 8  x 3
Hip Thrust - 60 kg 10 x 4
Bulgarian split squat (dumbbell ) - 7 - 7 kg, 4 x 4

Overhead Barbell Press - 40 lbs 10 x 3
Shoulder lateral raise - 7 - 7 kg, 10 x 3
Facepull - 23 kg, 10 x 3

Basmahane #28

Bent barbell row - 50 kg 8 x 4
Lateral pulldown (ters) - 50 kg 10 x 2, x 9, 45 kg x 8
W raise - 9-9 kg 10 x 3
Seated row - 43 kg 10 x 2, 50 kg 8 x 2
Rope face pull - 23 kg 8 x 4

Alternate dumbbell curl - 8 kg 10 x 4
Z bar curl - Bar + 10 kg 8 x 2
Alternate hammer curl - 7 kg 8 x 3

Basmahane #27

Overhead Barbell Press - 40 lbs, 10 x 2, 50 lbs 10 x 2
Shoulder lateral raise - 7 - 7 kg, 10 x 4
Reverse fly machine -  36 kg 10 x 4
Facepulls - 18 x 4

Squat - 40 kg 10 x 4
Deadlift - 60 kg  x 7, 60 kg 6 x 3
Kettlebell box step up (50 cm) - 12 - 12 kg 10 right, 10 left x 3
Frog Pumps - 12 x 3
Hip Thrust - 60 kg 8 x 3

Basmahane #26

Dumbbell press - 12 kg, 10 x 4
Fly - 36 kg 10 x 4

Skull crusher - 30 lbs 10 x 4
Triceps pushdown - 30 kg 10 x 4
Triceps extension - 6 kg x 10, 7 kg, 10 x 3

Seated calf raise - 30 kg 15 x 3
Smith machine calf raise - 35 kg 15 x 3

Basmahane #25

Lateral pulldown (ters tutuş) - 45 kg  10 x 4
Bent barbell row - 45 kg 10 x 2, 8 x 2
Seated row - 43 kg 10 x 2

Deadlift - 60 kg 6 x 4
Box Jump - 60 cm 10 x 2

Medicine ball 3 kg one arm slam - 10 x 2
                              adduction
                              overhead dribble