Basmahane #56

Lat pulldown (V) - 50 kg 10 x 4
Single hand cable pushdown - 18 kg 10 x 4
Seated row - 36 kg 10 x 4
One hand dumbbell row - 14 kg 10 x 4

Barbell curl - 17.5 kg 10 x 2, 15 kg 10 x 2
Dumbbell hammer curl - 7 - 7 kg 10 x 4

Facepulls - 23 kg 10 x 4

Basmahane #55 (25 Temmuz)

Incline Bench press - 30 kg 10 x 4
Bench press - 30 kg 10 x 4
Triceps pushdown - 30 kg 10 x 4
Dumbbell triceps extention - 6 kg 10 x 4
Seated overhead barbell press - 40 lbs 10 x 4

Basmahane #54

Bench Press - 30 kg 10 x 4
Arnold Press - 10 kg - 10 kg 10 x 3
Preacher barbell curl - 15 kg 12 x 4
Triceps pushdown - 30 kg 12 x 4
Facepulls - 23 kg 10 x 4