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