Basmahane #69 (27 Eylül)

Squats - 40 kg 10 x 2, 50 kg x 8, 60 kg x 6
Walking lunges - 12 12 kg 
Deadlift - 65 kg 8 x 4
Pilates ball hamstrıng curl - 10 x 4
Hip Thrust - 65 kg 8 x 4

Abs

Basmahane #68

Bench Press - 40 kg 8 x 2, 45 kg 6 x 2

Overhead Barbell Press - 60 lbs 8 x 2, 80 lbs 6 x 2
Front Plate Raise - 15 kg 10 x 4
Lateral Dumbbell Raise - 8 -8 kg 8 x 4
Facepull - 30 kg 12 x 4
Cable Rear Delt Extension? - 6-6-5-5
Smith Machine Shrug - 50 kg 10 x 2, 40 kg 10 x 2

Medicine ball throw - 10

Basmahane #67 (21 Eylül)

Pull up - 5 x 3
Bent barbell row - 50 kg 8 x 4
Seated row - 50 kg 10 x 4
Dumbbell row - 18 kg 6 x 4

Alternate dumbbell curl - 8 kg 10 x 4
Alternate hammer curl - 8 kg 10-10-10-6
High cable curl - ? kg 10 x 2

Abs

Basmahane #66

Squats - 50 kg 8 x 4
Deadlift - 65 kg 6 x 4
Hip Thrust - 65 kg 6 x 4
Pilates ball hamstring curll - 10 x 2
Single leg squat - 8-8 kg 10 x 2
Sitting calves raise - 40 kg 6 x 4

Basmahane #65 (16 Eylül)

Overhead press - 60 lbs 8 x 2, 70 lbs 6 x 2

Plate front raise - 15 kg 10 x 4

Lateral side raise - 8 kg 8 x 4

Facepulls2 - 15 kg 10 x 4

Smith machine shrugs - 45 kg 10 x 4

Abs

Basmahane #64 (13 Eylül)

Squat - 40 kg 8 x 4
Deadlift - 60 kg 8 x 4

Bent barbell row - 40 kg 12 x 4
Lat pulldown - 55 kg 8 x 4

Barbell curl - 20 kg to failure 15-13

abs

Basmahane #63

Bench Press - 40 kg 10-10-8-8
Chest press machine - 30 kg 10, 35 kg 8 x 3

Deadlift - 60 kg 8 x 4
Hip thrust + booty band - 60 kg - 6-4-5-5

Arnold press - 10 kg 10 x 4

Barbell preacher curl - 20 kg to failure (21-21)

abs