workout schedule Nov. 2022

Day 1

Sit ups=15×4

Side bent=15×4

Leg raise=15×4

Multi ab crunch =15×4

Bar twist=50×4

Plunk=1min 3time 

Day 2

Multi flat press=14×5

Incline multi press=14×4

Flat dumbbell press=15×4

Petrol fly=14×5

Pullover=15×4

Barbell curl=15×4

Hammer curl=15×4

Pitcher curl=15×4

Day 3

Lat pulldown =15×5

Cable row =15×4

Machine row=15×5

Reverse lat pulldown=15×4

One arm row=14×4

Deadlift =15×4

Machine dips=15×5

Rope press down =15×4

Day 4

Machine Shoulder press =15×4

Barbell Shoulder press=15×4

Side raise =15×5

Font raise=15×5

Upright row=15×4

Face pull=15×4

Back petrol fly=15×4

Shoulder shrug =20×4

Day 5

Leg press =15×4

Leg curl=15×4

Hack squat =15×4

Leg extension =15×4

Weight squat =15×4

Walking lunges=15×4

Calf raise=15×4