Basmahane #82

Barbell row - 50 kg 10 x 4
Lat pull down - 55 kg 8 x 4
Seated row - 50 kg 10 x 2, 57 kg 6 x 2
W raises - 10 10 kg 10 x 3

Barbell curl - 50 lbs 8 x 4
Dumbbell hammer curl - 8 kg 8 x 3
Reverse barbell curl - 40 lbs x 8, 15 kg 10 x 2

20 min cardio

Basmahane #81 (23 Ekim)

Squats - 45 kg 10 x 2, 55 kg 8 x 2
Split squats - 8 8 kg dumbbell 10 x 4
Pilates ball hamstring curl - 12 x 2
Deadlift - 70 kg 6 x 4

Abs

Basmahane #80

Pushups - 12 x 3
Bench press - 40 kg 10 x 4
Cable fly - 18 18 kg 10 x 4

Skullcrusher - 40 lbs 10 x 4
Overhead rope extention - 27 kg 10 x 4

Seated calf raise - 30 kg 10 x 4
Standing calf raise - 40 kg 12 x 4

15 min cardio

Basmahane #79

Shoulder rehab

Abs

15 min cardio

Basmahane #78

Squats - 40 kg x 10, 45 kg 8 x 2, 50 kg 6 x 2
Walking lunges - 12 12 kg kettlebell 2 gidiş 2 geliş
Pilates ball hamstring curls - 12 x 4
Deadlift - 65 kg 8 x 4
Banded kick backs - 10 x 3
Banded hip thrust - 60 kg 4 x 2
Hip thrust - 65 kg 8 x 2

Basmahane #77

Barbell row - 50 kg 10 x 4
Dumbbell row - 18 kg 9 x 4
Seated row (wide) - 50 kg 9 x 4
Straight arm pushdown - 36 kg 10 x 4
Single arm cable row - 36 kg 9 x 4

Barbell curl - 17-14 failıre
Reverse barbell curl - 10-10

Abs

Basmahane #76 (13 Ekim)

Overhead Barbell press - 60 lbs 8-8-8-7
Plate front raise - 15 kg 10 x 4
Dumbbell lateral raise - 8 - 8 kg 10? x 4
Facepulls - 30 kg 12 x 4
Dumbbell shrug - 20 - 20 kg x 10, 22.5 kg 3 x 10

15 min cardio

Basmahane #75

Squats - 40 kg 10 x 3, 50 kg x 8, 60 kg 6 x 2
Walking lunges - 12 12 kg kettlebell 2 gidiş 2 geliş
Leg extentions - 35 kg 10 x 2
Pilates ball hamstring curl - 12 x 4
Deadlift - 65 kg 8 x 4
Hip thrust - 65 kg 8-8-7

abs

Basmahane #74 (10 Ekim)

Bench Press - 40 kg 10 x 5
Inclined bench press - 35 kg 10 x 4
Cable fly - 18 18 kg 8 x 4

Skullcrushers - 40 lbs 8 x 4
Triceps rope extentions - 23 kg 10 x 4

Abs

Basmahane #73

Pull up - 6 x 3
Bent barbell row - 50 kg 8 x 4
Single hand cable row - 36 kg 10 x 2, 43 kg 8 x 2
Seated row - 50 kg 10 x 4
Single arm cable pushdown - 18 kg 10 x 4

Barbell curl - 20 kg 10 x 4
Dumbbell hammer curl - 8 8 kg 10-8-8-7

15 min cardio

Basmahane #72

Bench Press - 40 kg 10 x 4

Overhead barbell press - 60 lbs 8-6-6-5
Plate front raise - 15 kg 10 x 4

Banded squats - 40 kg 8 x 4
SLRDL - 8 8 kg kettlebell 8 x 4

Basmahane #71

Pull up - 6 x 4
Bent barbell row - 45 kg 8 x 4
Lat pulldown - 55 kg 8 x 2
Seated row - 50 kg 10 x 4
Straight arm pushdown - 30 kg 10 x 2
Single arm cable pull - 30 kg 10 x 2, 36 kg x 8, 43 kg x 6

Barbell curl - 20 kg to failure 15-10
Seated dumbbell curl - 8 - 8 kg 8 x 2

10 min cardio

Basmahane #70 (1 Ekim)

Bench Press - 35 kg 10 x 2, 40 kg 8 x 2, 45 kg x 6
Incline Bnech Press - 35 kg 10 x 2, 40 kg 8 x 2
Fly Machine - 43 kg 10 x 3, 50 kg 8 x 2

Skull Crusher - 30 lbs 10 x 2, 40 lbs 8 x 2
Triceps pushdown - 36 kg 8 x 3, 30 kg x 1

Abs