24.06.2025
Full body
Db split squat
3x12
Seated db press
5x10 (last one is back-off)
One arm db reverse grip row
3x12
Db kickback - db reverse curl superset
3 x 12+12
2 Likes
26.06.2025
Full body
Pinwheel curl - overhead db triceps extension superset
5 x 15+15
Db front squat
4x10
Depth push up - db pullover superset
2 x 12+12
Incline one arm db lateral raise
2x12
2 Likes
29.06.2025
Full body
Arnold press
5x10
One arm db row
3x10
Db leg curl
3x12
Hammer curl - close grip bench press superset
3 x 15+10
2 Likes
02.07.2025
Full body
Incline bench press
12-10-8-7-5
Incline rear delt raise - standing db lateral raise superset
2 x 10+10
Db skullcrusher - db reverse curl superset
4 x 15+12
Db split squat
3 x 12
1 Like
05.07.2025
Full body
pinwheel curl / overhead db tri ext superset
4 x 15+15
db front squat
4 x 10
depth push up - db pullover superset
14+14 / 13+13
incline db lateral raise
2 x 12
2 Likes
12.07.2025
Datça Summer House Training 1
Full body
Resistance band pulldown 3x12
Db front squat 15-12-12-12
Depth push up 12-10-8
Db hammer curl 3x12
2 push + 2 pull exercises. This is how i will organize my minimalist holiday training.
1 Like
14.07.2025
Datça Summer House Training 2
Full body
Band pulldown 3x12
One arm db lateral raise 3x10
Band romanian deadlift 3x12
One arm db overhead triceps extension 3x12
2 Likes
18.07.2025
Datça Summer House Training 3
Full body
Band pulldown 3x15
Depth push up 14-12-10
Pinwheel curl 3x15
Db front squat 4x15
Pump was nice.
2 Likes
Excellent V Shape!
1 Like
Thank you! Resistance band pulldowns seem to be working i guess 
1 Like
22.07.2025
Datça Summer House Training 4
Full body
Band pulldown 3x15
Db lateral raise 3x12
One arm db overhead triceps extension 3x15
Double band romanian deadlift 3x15
Below is how i set up band pulldown. I use the door anchor. I stretch 2 seconds in the starting position, then i pull the bands apart as much as possible and squeeze 2 seconds in the ending position. In here, its a main movement. At home, it will be a warm up or finishing movement.
2 Likes
26.07.2025
Datça Summer House Training 5
Resistance band squat 3x12
Bent over db elbow out row 3x10
Resistance band hammer curl 3x16
Alternating db overhead press 3x12
Just to keep the blood flowing. Its definitely better than nothing. In 4 days, i will be at home doing my regular workouts. Also these lighter workouts gave my golfers elbows a chance to heal. (Very annoying injury)
2 Likes