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