Basmahane #44

Squat - 40 kg 10-9-10-10
Split squats - 6kg - 6g kg 10 x 4
Stability ball hamstring curl - 10-8-8-6
Deadlift - 65 kg 8 x 4
Hip bridge -  60 kg 10 x 2
Hip thrust - 60 kg 10 x 4

Barbell overhead press - 50 lbs 10-8-8-6
Shoulder lateral raise - 7 - 7 kg 10 x 4
Reverse fly machine - 43 kg 8 x 4
Smith machine shrug - 40 kg 12 x 4

Basmahane #43

Pendlay row - 60 kg 6 x 4
One arm high cable row - 23 kg 12 x 4Lateral pulldown (dar) - 55 kg  8-8-6-6
Seated row - 43 kg 12 x 4
W raise - 9-9 kg 10 x 4
Facepulls - 23 kg 10 x 3

Barbell curl - 17.5 kg 10 x 4
Hammer curl - 8 kg 10 x 4Seated dumbbell curl - 7 kg 8 x 3
Wrist barbell curl - 30 lbs 10 x 3

Basmahane #42

Squat - 40 kg 10 x 4
Box step up kettlebell - 12 - 12 kg x 8 + box jump, 10 - 10 kg x 8
Deadlift - 65 kg 8 x 4
Stability ball hamstring curl - 10 x 4
Hip bridge - 12 x 2, 60 kg 10 x 4
Hip thrust - 60 kg 10 x 4

Basmahane #41 (23 mayıs)

Dumbbell press - 16 kg 10 x 4
Incline dumbbell press - 16 kg 10 x 4
Cable fly low - 18 kg 10 x 4
Cable Fly high - 14 kg 8 x 4

Triceps pushdown - 36 kg 10 x 4
Skull crusher - 30 lbs 10 x 4
Dumbbell kickbacks - 7 kg 10 x 3
Overhead rope push - 23? kg 10 x 2

Basmahane #40

Bent barbell row - 50 kg 8 x 4
Lateral pulldown (dar) - 50 kg  10 x 3, 55 kg x 10
Straight arm pulldowns - 36 kg 10 x 4
Seated row - 43 kg 10 x 4
W raise - 9-9 kg 10 x 4
Facepulls - 36 kg 8 x 3
Barbell curl - 17.5 kg 10 x 4
Seated dumbbell curl - 8 - 8 kg 8 x 4
Reverse barbell curl - 12.5 kg 10 x 4

Bonus:

Basmahane #39

Squat - 40 kg 10 x 4
Box step up kettlebell - 12 - 12 kg 10 sağ 10 sol x 3
Deadlift - 65 kg 8 x 4
Stability ball hamstring curl - 10 x 4
Frog pumps - 12 x 2
Hip bridge - 12 x 2
Hip thrust - 60 kg 10 x 4

Barbell overhead press - 50 lbs 10-8-6-8
Dumbbell lateral raise - 7-7 kg 10 x 4
Incline reverse fly - 7 -7 kg 10 x 4

Basmahane #38 (8 mayıs - Isle of Man)

Chest press - 15 - 15 kg 10 x 4
Incline chest press - 15 - 15 kg 10 x 4
Cable fly (yukarı) - ? 10 x 4

Triceps pushdown - ?
Rope overhead extention - ?
Skull crushers - ?

Basmahane #37 (7 mayıs - Isle of Man)

Squats - 40 kg 10 x 4
Deadlift - 60 kg 10 x 2, 8 x 2
Leg Press - 50 kg 10 x 4
Hip Thrust - 60 kg 10 x 4
Frog Pumps - 12 x 3
Kick Backs -  6.25 kg 8 x 3

Overhead Press - 20 kg 10 x 4
Cable lateral raise - 3.75 10 x 4
Incline reverse fly - 7 - 7 kg 10 x 4

Basmahane #36 ( 3 Mayıs - Isle of Man)

Seated rows - 46 kg 10 x 4
Lat pulldown - 46 kg 10 x 2, 53 kg 8 x 2
Bent barbellrow - 40 kg 10 x 4
Facepulls - 10 x 4
W raise - 9 kg 10 x4

Barbell curl - 15 kg 10 x 4
Seated dumbbell curl - 8 - 8 kg 10 x 4
Hammer curl - 7 kg 10 x 4