A workout poster with a man doing push-ups, listing exercises for Monday's upper body, arms, and abs routine, against a fiery red and black background.

make a gym poster for me , monday is am and upper body day, with these workouts🔥 MONDAY – Upper Body + Arms + Abs (No Weights) 1️⃣ Push-ups – 15–20 reps 2️⃣ Close-grip push-ups – 10–15 reps (triceps focus) 3️⃣ Chair/Bed Dips – 10–15 reps 4️⃣ Backpack Push-ups – 8–12 reps (extra resistance) 5️⃣ Decline Push-ups – 8–12 reps (feet elevated on chair/bed) 6️⃣ Plank – 40–60 sec 7️⃣ Sit-ups – 15–20 reps 8️⃣ Bicycle Crunches – 20–30 reps 9️⃣ Leg Raises (modified if needed) – 12–15 reps tuesday=leg day with these workouts=🦵 WEDNESDAY – Lower Body + Core 🔥 ROUND (Repeat 3x) 1️⃣ Bodyweight Squats – 20 reps 2️⃣ Lunges – 12 each leg 3️⃣ Wall Sit – 45–60 sec 4️⃣ Calf Raises – 25 reps 5️⃣ Step-ups (chair/bed) – 12 each leg 6️⃣ Flutter Kicks – 25 reps 7️⃣ Russian Twists – 20 reps 8️⃣ Side Plank – 20–30 sec each side wednesday is rest day- no workouts rest and recover, thursady is upper body with the same workouts, friday is leg day with the same workouts,saturday is ULTIMATE BODY DAY with these=💀 SATURDAY – ULTIMATE BODY DAY 💀 (Full Body • No Equipment • 30–40 mins) 🔥 Warm-Up (5 mins) 30 sec jumping jacks 10 arm circles each way 10 bodyweight squats 10 push-ups (knee if needed) 20 sec plank 🧨 MAIN WORKOUT (3 Rounds) 1️⃣ Push-Ups – 12 reps (If you burn out, drop to knees but don’t quit.) 2️⃣ Squats – 20 reps Slow on the way down. Control it. 3️⃣ Bicycle Crunches – 20 total (10 each side) 4️⃣ Reverse Lunges – 10 each leg 5️⃣ Shoulder Taps (Plank position) – 20 total 6️⃣ Wall Sit – 45 Mehr sehen