Basmahane #20

Pushups - 12 x 4
Dumbbell press - 17.5 17.5 kg 10 x 4

Seated calf raises - 30 kg 12 x 4
Smith machine calf raises - 40 kg 12 x 4

Cardio

Basmahane #19

Barbell row - 50 kg 10 x 4
Lat pulldown - 50 kg 10 x 4
Rope pull in - 36 kg 10 x 4
Seated row - 50 kg 10 x 2
W raieses - 10 10 kg 10 x 4

Basmahane #18

Squats - 60 kg 8 x 4

Box step up - 12 12 kg 10 x 4

Cable pull through - 36 kg 10 x 2, 43 kg 10 x 2

Banded kick back x 12, Banded abduction x10 4 superset

Basmahane #17

Barbell Curl - 20 kg 10 x 4

Dumbbell hammer curl - 8 8 kg 10 x 4

Chin up - 8 x 4

Triceps pushdown - 36 kg 12 x 4

abs

Basmahane #16

Overhead Barbell Press - 60 lbs 10 x 4
Side Lateral Raise - 8 8 kg 10 x 4
Plate Front Raise - 15 kg 10 x 4
Plate Shrugs - 20 20 kg 12 x 3

Squats - 60 kg 8 x 4

Cardio

Basmahane #15

Barbell row - 50 kg 12 x 4
Straight arm rope pushdown - 43 kg 10-10-10-8
Low cable row - 50 kg 10 x 4
W raises - 10 10 kg 10 x 4

Abs