From 45 kg to 69 kg - my shocking transformation 😱 скачать в хорошем качестве

From 45 kg to 69 kg - my shocking transformation 😱

#transformation #gymworkout #karanyadavvlogs #karanyadav Bhigner exercise ChatGPT said: Agar tum beginner ho gym me, to sabse pehle simple aur basic exercises se start karo 💪 Main tumhare body type (5'9", 68kg – muscle gain goal) ke hisaab se simple beginner plan de raha hoon. 🔥 Beginner Gym Workout Plan (Full Body – 3 Days/Week) 🏋️ Day 1 – Chest + Triceps Push-ups – 3 sets (8–12 reps) Bench Press (light weight) – 3 sets (10–12 reps) Chest Press Machine – 3 sets (12 reps) Triceps Pushdown – 3 sets (12 reps) Overhead Dumbbell Extension – 3 sets (10 reps) 💪 Day 2 – Back + Biceps Lat Pulldown – 3 sets (10–12 reps) Seated Cable Row – 3 sets (12 reps) Dumbbell Row – 3 sets (10 reps) Barbell Curl – 3 sets (10 reps) Hammer Curl – 3 sets (12 reps) 🦵 Day 3 – Legs + Shoulders Squats (light weight) – 3 sets (10 reps) Leg Press – 3 sets (12 reps) Leg Extension – 3 sets (12 reps) Shoulder Press – 3 sets (10 reps) Lateral Raises – 3 sets (12 reps) Protein intake : body weight ka 1.5 * = 10 kg body weight 15 gram protein Advance exercise : Monday: push = chest shoulder Tuesday: pull = back biceps Wednesday: leg = leg triceps = total protein = apna body weight 2* = apna body weight 2 guna = example 10 kg body weight me 20 gram protein