Basmahane #90 (28 Aralık)

Squats - 60 kg 6 x 4
Deadlift - 70 kg 6 x 4

Overhead barbell shoulder press - 25 kg 10-10-10-7

Seated rows - 39, 45, 52, 52 x 10

Abs

2km rowing cardio

Basmahane #89 (18 Aralık)

Squats - 60 kg 6 x 4

Alternate Dumbbell Curl - 8 kg 10 x 4
Alternate Hammer Curl - 8 kg 10 x 4
Preacher Curl - 20 kg 10 x 3

Triceps pushdown - 36 kg 10 x 4
Triceps overhead rope extention - 23 kg 10 x 4

10 min HIIT

Basmahane #88

Squats - 50 kg 8 x 4
Kettlebell Swings - 12 kg x 15, 20 kg 10 x 3
Deadlift - 60 kg 8 x 4

Push ups - 12 x 3

V cycle - 10 x 3
Cable crunch - 64 kg 15 x 3

16 min cardio

Basmahane #87 (15 Aralık)

Barbell Shoulder Press - 50 lbs 10 x 4
Plate Front Raise - 15 kg 8 x 4
Lateral dumbbell raise - 8 8 kg 8 x 4
Facepull - 30 kg 8 x 4
Rear Delt Cable Pull - 14? kg 10 x 4
Dumbbell Shrug - 20 20 kg 12 x 4

15 min cardio

Basmahane #86 (12 Aralık)

Squats - 50 kg 8 x 4
Walking kettlebell lunges - 12 12 kg 2 gidiş 2 geliş
Deadlift - 60 kg 8 x 4
Hip thrust - 60 kg 8 x 4

Heels to heaven - 15 x 4
Cable crunch - 70 kg x 10, 64 kg 10 x 3
Woodchopper - 23 kg 10 x 2 (superset)

10 min cardio

Basmahane #85

Lat pulldown - 50 kg 8 x 4

Single arm cable row - 30 kg 10 x 4

W raise - 10 10 kg 8 x 4

Barbell curl - 17.5 kg 12 x 2

Basmahane #84 (9 Aralık)

Yoga push ups - 10 x 2
Bench press - 40 kg 8 x 3
Inclined dumbbell press - 18 18 kg 10 x 4

Triceps pushdown - 36 kg 10 x 4

Cable crunch - 64 kg 20 x 3
Heels to heaven - 12 x 3
V bicycle - 8 x 3

20 min cardio

Basmahane #83

Push ups 10 x 4
Pull ups 5 x 3
Back extention 10 x 4
Barbell curl 15 kg 11 x 4

Cable crunch 64 kg 15 x 4
Heels to heaven 12 x 4
V bicycle 10 x 3
Woodchoppers 10 x 2 (superset)

20 min cardio