| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | Pushups (3 sets of 10 reps) | Squats (3 sets of 10 reps) | Abs (3 sets of 20 crunches) | Pushups (3 sets of 10 reps) | Squats (3 sets of 10 reps) | Abs (3 sets of 20 crunches) | Rest |
| 2 | Pushups (3 sets of 12 reps) | Squats (3 sets of 12 reps) | Abs (3 sets of 25 crunches) | Pushups (3 sets of 12 reps) | Squats (3 sets of 12 reps) | Abs (3 sets of 25 crunches) | Rest |
| 3 | Pushups (3 sets of 15 reps) | Squats (3 sets of 15 reps) | Abs (3 sets of 30 crunches) | Pushups (3 sets of 15 reps) | Squats (3 sets of 15 reps) | Abs (3 sets of 30 crunches) | Rest |
| 4 | Pushups (3 sets of 10 reps) | Squats (3 sets of 10 reps) | Abs (3 sets of 20 crunches) | Pushups (3 sets of 10 reps) | Squats (3 sets of 10 reps) | Abs (3 sets of 20 crunches) | Rest |
السبت، 21 يناير 2023
Create a training plan for push up over a mounth
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