How to Build a Great Physique: For Begginers! (No Bs Guide) 

So here are some videos that can help you get a Good Physique at home. 1] ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-WLrkT4F7tEc.htmlsi=H3WN5XoNBvEwTUgE 2] ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-95846CBGU0M.htmlsi=oNLoTikJoeO_HAc7 3] ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-xRRS5eJLET4.htmlsi=2VvotwREJlUtiTso ☆ So as i said in the video that I'll give you an workout Program/Plan to follow and get a great physique Day 1: Chest Warm-up: 5 minutes of light cardio. 1-Bench Press: 3 sets of 8-12 reps 2-Incline Dumbbell Press: 3 sets of 8-12 reps 3-cable Flyes: 3 sets of 10-15 reps 4-Push-ups: 3 sets to failure. Cool Down: Stretching for 5-10 minutes. Day 2: Back Warm-up: 5 minutes of light cardio 1-Lat pulldown: 3 sets of 8-12 reps 2-Cable Rows: 3 sets of 8-12 reps 3-Bent-over Rows: 3 sets of 8-12 reps 4-cable Pullovers: 3 sets of 10-15 reps Cool Down: Stretching for 5-10 minutes Day 3: Shoulders Warm-up: 5 minutes of light cardio 1-Overhead Press: 4 sets of 8-12 reps 2-Lateral Raises: 3 sets of 10-15 reps 3-Front Raises: 3 sets of 10-15 reps 4-Rear Delt Flyes: 3 sets of 10-15 reps Cool Down: Stretching for 5-10 minutes Day 4: Arms (Biceps and Triceps) Warm-up: 5 minutes of light cardio 1-Barbell Curls: 3 sets of 8-12 reps 2-Hammer Curls: 3 sets of 10-15 reps 3-Preacher Curls: 3 sets of 10-15 reps 4-Tricep Dips: 3 sets of 8-12 reps 5-Tricep Pushdowns: 3 sets of 10-15 reps 6-Overhead Tricep Extension: 3 sets of 10-15 reps Cool Down: Stretching for 5-10 minutes Day 5: Legs Warm-up: 5 minutes of light cardio 1-Squats: 4 sets of 8-12 reps 2-Leg Press: 3 sets of 10-15 reps 3-Leg Curls: 3 sets of 10-15 reps 4-Leg Extensions: 3 sets of 10-15 reps 5-Calf Raises: 4 sets of 15-20 reps Cool Down: Stretching for 5-10 minutes Day 6: Abs and Core Warm-up: 5 minutes of light 1-cardioPlanks: 4 sets of 30-60 seconds 2-Leg Raises: 3 sets of 10-15 reps 3-Russian Twists: 3 sets of 20 reps (10 per side) 4-Bicycle Crunches: 3 sets of 20 reps (10 per side) Cool Down: Stretching for 5-10 minutes Day 7: Rest or Active Recovery... ☆ Follow this Plan and i guarantee you that you'll get Results ☆ Thank you...

mai gymkarta hu stretching krta hu mera father 5.6 hai mother 5.1 ka hai lekin mera ma k ghar me sabh height mai lamba hai or grandfather bhi 5.7 hai mera potential 5.3 se 5.10 hai kya 5.10 hoga