argine

posture corector

Gamma-Aminobutyric Acid (GABA) spanich sweet potato

amino acid lobiya egg fish
glutamine cabbage spanich chicken
melatonin egg fish
argine yougurt nuts soyabean
beta alanine Chicken breast

D salmon fish
B1 fish yogurt sunflower seeds
B2 (Riboflavin) salmon yogurt eggs
Calcium poppy seeds
Vitamin C (Ascorbic Acid) strawberri tomatoes cabbage

protient chicken brealmonds salmon

fruit
 mashroom
peas

chicken

sunflower seeds
chicken breast

orage kiwi grapefruit

egg yougurt
 RIGHT NOW Goal

height 5.1 ft/in height 6.1

weight 48 kg weight 60

left arm 10.5 in left arm 18

right arm 11 in right arm 18

wirst 6.2 in wirst 8

chest 30 in chest 38

abs 0 in abs 6

legs 33 in legs 36

thies 17 in thies 20

hips 33 in hips 30

pick up 7 kg pick up 45

Push Up 15 sets pick up 200

Wall Push Up 50 sets pick up 1000

Inclined 25 sets pick up 1000

NO FAP 3 /week NO FAP 0

oal

30 DAYS
ft/in

kg

in

in

in

in

in

in

in

in

kg

sets

sets

sets

/month
 12/1/2022 12/2/2022
Day - 1 Day - 2
set 1 set 2 set 3 set 1 set 2 set 3
Arms Hard n n
GYM n n
7 to 8 am Height - morning n n n done done done
3 to 4 Height - day n n n done done done
10 to 11 Height - Night n n n done n n
Diet n n
water 0 1.8
juice/fruit n n
running 0 2
No Fap done done
Grooming n n
Namza - Fajar done n
Namza - Zuhar done done
Namza - Asar n done
Namza - Magrib n done
Namza - Isha n done
Tahajud n n
Recitie n n
 12/3/2022 12/4/2022 12/5/2022 12/6/2022
Day - 3 Day - 4 Day - 5 Day - 6
set 1 set 2 set 3 set 1 set 2 set 3 set 1 set 2 set 3 set 1
n n n
n n n
done done n n n n done done n
n n n n n n n n n
n n n n n n n n n
n n n
0.2 0.6 1.2
n n done
1 0 2
done n done
n n n
n n n
n n n
n n done
n n done
n n n
n n n
n n n
12/6/2022 12/7/2022 12/8/2022 12/9/2022
Day - 6 Day - 7 Day - 8 Day - 9
set 2 set 3 set 1 set 2 set 3 set 1 set 2 set 3 set 1 set 2
12/9/2022 12/10/2022 12/11/2022 12/12/2022
Day - 9 Day - 10 Day - 11 Day - 12
set 3 set 1 set 2 set 3 set 1 set 2 set 3 set 1 set 2 set 3
 12/13/2022 12/14/2022 12/15/2022 12/16/2022
Day - 13 Day - 14 Day - 15 Day - 16
set 1 set 2 set 3 set 1 set 2 set 3 set 1 set 2 set 3 set 1
12/16/2022 12/17/2022 12/18/2022 12/19/2022
Day - 16 Day - 17 Day - 18 Day - 19
set 2 set 3 set 1 set 2 set 3 set 1 set 2 set 3 set 1 set 2
12/19/2022 12/20/2022 12/21/2022 12/22/2022
Day - 19 Day - 20 Day - 21 Day - 22
set 3 set 1 set 2 set 3 set 1 set 2 set 3 set 1 set 2 set 3
 12/23/2022 12/24/2022 12/25/2022 12/26/2022
Day - 23 Day - 24 Day - 25 Day - 26
set 1 set 2 set 3 set 1 set 2 set 3 set 1 set 2 set 3 set 1
12/26/2022 12/27/2022 12/28/2022 12/29/2022
Day - 26 Day - 27 Day - 28 Day - 29
set 2 set 3 set 1 set 2 set 3 set 1 set 2 set 3 set 1 set 2
12/29/2022 12/30/2022
Day - 29 Day - 30
set 3 set 1 set 2 set 3
 Daily Routine
TIME EVENT WORK Target
4:00 AM Wake UP Thajud Offer Namaz
NOTE