Basmahane #62

Bench press - 40 kg 8 x 4

Overhead Shoulder Press - 60 lbs x 6, 50 lbs 6 x 3
Dumbbell lateral raise - 8 kg 8 x 4

Pull up - 6-4

Barbell curls - 20 kg 15-12-10-8

Basmahane #61 (27 Ağustos)

Incline bench press - 35 kg 10-9-8-6
Chest press machine (a) - 15 kg 10-9
Chest press machine (b) - 30 kg 10 x 2
Bench press - 40 kg 10 x 2

Triceps rope pushdown - 30 kg 10-9-8-8
Barbell preacher curl - 20 kg 10 x 4

Basmahane #60 (21 Ağustos)

Barbell overhead press - 50 lbs 10-9-8-7
Dumbbell lateral raises - 7 kg 10 x 4
Rear delt cable pull - 14 kg 10 - 8 - 7
Facepulls - 30 kg 8 x 3
Smith machine shrug - 40 kg 12 x 4

Basmahane #59 (20 Ağustos)

Squat - 40 kg 10-10-10-8
Deadlift - 100 lbs 10 x 3
Kettlebell box step up - 12 -12 kg 8 x 2
Hip thrust - 60 kg 8 x 4

Basmahane #58

Pull-up - 6-6-5
Lat pulldown (V) - 50 kg 8 x 2
Seated row - 43 kg 10 x 4

Preacher barbell curl - 20 kg 8 x 4
Seated dumbbell curl - 7 kg (failure) 15-13-8

Leg extention - 40 kg 10 x 4


Barbell shrug - 80 lbs 12 x 4

Basmahane #57

Incline Bench press - 35 kg 8 x 4
Bench press - 35 kg 8 x 4
Skullcrusher - 40 lbs 8 x 4
Triceps rope pushdown - 30 kg 8 x 4
Seated overhead barbell press - 50 lbs 8 x 4
Rear delt cable pull - 14 kg 8 x 4