Basmahane #12 (28 Ocak)

Pushups - 15 x 4

Dumbbell chest press - 20 20 kg 8 x 4

Incline smith machine chest press - 30 kg 8 x 2

Fly machine - 57 kg 8 x 4

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

Abs + Cardio

Basmahane #11

Overhead Barbell Shoulder Press - 50 lbs 12-12-9-9
Dumbbell front raise - 8 8 kg 12 x 4
Lateral side raise - 8 8 kg 10 x 4
Reverse fly machine - 43 kg 10 x 4
Facepulls - 36 kg 8 x 4
Plate shrugs - 25 25 kg 8 x 3

Abs

Basmahane #10

Squats - 70 kg 5 x 5
Box step up - 20 kg barbell x 10, 12 12 kg kettlebell x 10
Split squats - 12 12 kg 10 x 4
Deadlift - 60 kg 10-10-8-8
Banded hip abductions - 10 x 2
Banded kick backs - 10 x 2
Cable pull through - 43 kg 10 x 2
Banded Hip thrust - 60 kg 8 x 3
Smith machine calf raise - 40 kg 12 x 3

Basmahane #9 (20 Ocak)

Pull ups - 6 x 3
Dumbbell rows - 20 kg 10 x 4
Straight arm pushdown - 36 kg 10 x 4
Single arm cable row - 30 kg 10 x 4
W raise - 10 10 kg 10 x 4
Back extentions - 12 x 4

8 min cardio

Basmahane #8

Squats - 70 kg 5 x 5
Reverse lunges - 12 12 kg 12 x 4
Cable Pull Through - 43 kg 11 x 4

Push ups - 15 x 3
Dumbbell press - 20 20 kg 10-8
Fly machine - 50 kg 10 x 4

Basmahane #7

Squats - 70 kg 5 x 5
Walking lunges - 14 14 kg 2 gidiş 2 geliş
Cable Pull Through - 30 kg 12 x 4
Single leg Deadlift - 12 12 kg 10 x 4
Banded kickback - 12 x 2
Banded Hip abduction - 12 x 2
Cable donkey kick - 14 kg 10 x 2

Basmahane #6 (16 Ocak)

Barbell Curl - 50 lbs 10 x 4
Seated Dumbbell Curl - 8 8 kg 10 x 4
Hammer Curl - 8 8 kg 10 x 4

Reverse Barbell Curl - 15 kg 10 x 3

Overhead Rope Extention - 30 kg 10 x 4
Triceps Pushdown - 36 kg 10 x 4

HIIT 6 min

Basmahane #5

Squats - 60 kg 8 x 4
Walking lunges - 12 12 kg 2 gidis 2 gelis
Box step up - 12 12 kg 10 x 3
Pilates ball hamstring curl - 12 x 4
Deadlift - 70 kg 8-5
Seated calf raise - 30 kg 12 x 4

Abs

Basmahane #4

Overhead barbell shoulder press - 50 lbs 10 x 4
Plate front raise - 15 kg 10 x 4
Lateral side raise - 8 8 kg 10 x 4
Rear delt cable pull - 14 kg 10 x 4
Facepull - 30 kg 10 x 4
Plate shrug - 25 25 kg 10 x 3

Basmahane #3 (9 Ocak)

Barbell row - 50 kg 10 x 4
Lateral pulldown - 55 kg 10 x 4
One arm cable row - 36? kg 10 x 4
W raise - 10 10 kg 10 x 4
Back extention - 12 x 3

Barbell curl - 50 lbs 10 x 2, 40 lbs 10 x 2
Seated dumbbell curl - 8 8 kg 8 x 4
Hammer curl - 8 8 kg 8 x 4

Basmahane #2

Squats - 60 kg 7 x 4
Kettlebell lunges - 12 12 kg 12 x 4
Cable sprint - 9 kg 10 x 3
Deadlift - 70 kg 8 x 3
Banded pilates ball hamstring curls - 12 x 4
Cable donkey kick back - 9 kg 10 x 3

Pushups - 12 x 3

Basmahane #1

Squats - 60 kg 6 x 4
Single kettlebell lunges - 20 kg 12 x 4
Leg press - 70 kg 6 x 4
Sitting calf raise - 25 kg 10 x 4

Dumbbell press - 20 20 kg 8 x 4
Yoga push ups - 10 8 6

Triceps pushdown - 36 kg 10 x 4