Basmahane #53

Split squats - 12 -12 kg 10 x 4
Squat - 50 kg 10 x 4
Stability ball hamstring curl - 12 x 4
Leg press machine - 60 kg 10 x 2
Deadlift - 70 kg  8

Basmahane #52 (20 haziran)

Barbell overhead press - 50 lbs 10 x 4
Arnold press - 12 - 12 kg 10 x 4
Shoulder lateral raise - 7 - 7 kg 11 x 2, 8 - 8 kg 10 x 2
Reverse fly machine - 43 kg 10 x 4
Smith machine shrug -  40 kg 15 x 4

Basmahane #51 (19 haziran)

Bench press - 35 kg 10 x 4
Incline bench press - 35 kg 10 x 4
Cable fly - 14 kg 8 x 4
Ches press machine - 30 kg 10 x 4

Skull crusher - 40 lbs 10 x 4
Triceps extention - 7-7 kg 10 x 4
Triceps rope pushdown - 30 kg 10-10-8-6?

Abs

Basmahane #50

Pull up - 7-6
Pendlay row - 60 kg x 8, 50 kg 9-8-8
Lateral pulldown (V) - 55 kg  8-8-8-8
One arm cable row - 36 kg 9 x 4
Dumbbell row - 16 kg 10 x 3
Facepulls - 36 10 x 3

Barbell curl - 17.5 kg 10 x 2

Basmahane #49

Squat - 50 kg 9-8-8-8
Split squats - 12 -12 kg 10 x 4
Deadlift - 65 kg 10 x 2, 8 x 2
Stability ball hamstring curl - 10 x 4
Hip thrust - 65 kg 8 x 4
Leg press machine - 60 kg 10 x 3

Basmahane #48

Barbell overhead press - 60 lbs 8 x 4
Arnold press - 10 - 10 kg 10 x 4
Shoulder lateral raise - 7 - 7 kg 10 x 4
Facepulls - 30 kg 12 x 4
Barbell shrug - 90 lbs 15 x 4

Abs

Basmahane #47

Pendlay row - 60 kg 10 x 4
One arm cable row - 30 kg x 10 36 kg 10 x 3
Lateral pulldown (V) - 55 kg  10-10-10-6
Dumbbell row - 17.5 kg 10 x 4Back extention - 11-10-10-10

Barbell curl - 17.5 kg 10 x 4
Preacher barbell curl - 15 kg 10 x 4
Seated dumbbell curl - 7 - 7 kg 8 x 4

Abs

Basmahane #46

Squat - 50 kg 8 x 4
Split squats - 7 - 7 kg x 10, 10 kg x 10, 12 kg 10 x 2
Deadlift - 65 kg 10 x 4
Stability ball hamstring curl - 10 x 4
Hip bridge -  65 kg 10 x 2
Hip thrust - 65 kg 8 x 4

Basmahane #45

Dumbbell press - 16 kg 13-11-11-10
Incline dumbbell press - 16 kg 10 x 4
Cable fly low - 18 kg 8 x 2
Cable Fly high - 18 kg 8 x 214 kg 8 x 2

Skull crusher - 30 lbs 10 x 4
Triceps extention - 7-7 kg 10 x 2
Triceps pushdown - 30 kg 10 x 4

Abs