Full Week Gym Workout Plan | Week Schedule For Gym Workout | Buddy Fitness
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- เผยแพร่เมื่อ 24 มิ.ย. 2024
- CONTENT OF VIDEO :-
Full Week Gym Workout Plan
Week Schedule For Gym Workout
FULL WEEK WORKOUT PLAN AT GYM
-------------------------------------------------------------
WEEK SCHEDULE FOR GYM WORKOUT
MONDAY - CHEST
TUESDAY - BACK
WEDNESDAY - BICEP
THURSDAY - TRICEPS & ABS
FRIDAY - SHOULDER (DELTOID)
SATURDAY - LEGS
SUNDAY - REST
-------------------------------------------------------------
MONDAY
CHEST WORKOUT
---------------------------------------------------------------
1) BARBELL FLAT BENCH PRESS
2) BARBELL INCLINE BENCH PRESS
3) BARBELL DECLINE BENCH PRESS
4) PEC DEC FLY
5) STANDING CABLE FLY
6) HIGH CABLE FLY (CROSS OVER)
7) LOW STANDING CABLE FLY
---------------------------------------------------------------
TUESDAY
BACK WORKOUT
LATS / MID-BACK / LOWER BACK
---------------------------------------------------------------
1) LAT PULL-DOWN (WIDE GRIP)
2) SEATED CABLE ROW
3) DEADLIFT
4) BENT OVER ROW
5) BACK EXTENSION (HYPER)
---------------------------------------------------------------
WEDNESDAY
BICEPS WORKOUT
---------------------------------------------------------------
1) DUMBBELL BICEP CURL
2) CLOSE GRIP EZ BAR CUR
3) EZ-BAR PREACHER CURL
4) DUMBBELL HAMMER PREACHER CURL
5) DUMBBELL REVERSE CURL
6) SEATED BARBELL WRIST CURL (FOREARMS)
---------------------------------------------------------------
THURSDAY
TRICEP & ABS WORKOUT
---------------------------------------------------------------
1) TRICEP BENCH DIPS
2) DUMBBELL OVERHEAD EXTENSION
3) PULLEY PUSH DOWN
4) DUMBBELL KICK BACK
---------------------------------------------------------------
AFTER TRICEP WORKOUT DO ABS WORKOUT
1) SIT - UPS
2) BICYCLE CRUNCHES
3) INCLINE STRAIGHT LEG & HIP RAISE
4) HANGING KNEE & LEG RAISES
5) SEATED V SITS
6) WEIGHED RUSSIAN TWIST
7) WEIGHTED SITS UPS
---------------------------------------------------------------
FRIDAY
SHOULDERS (DELTOID) & TRAPS WORKOUT
---------------------------------------------------------------
1) DUMBBELL SIDE RAISE
2) DUMBBELL FRONT RAISE
3) DUMBBELL SHOULDER PRESS (SEATED)
4) FRONT RAISE (CABLE)
5) REVERSE PEC DECK
6) FACE PULLS
7) DUMBBELL SHRUGS (TRAPS)
---------------------------------------------------------------
SATURDAY
LEGS WORKOUT
(3 SETS OF 8 TO 12 REPS)
---------------------------------------------------------------
1) BARBELL SQUAT (BACK)
2) BARBELL LUNGES
3) HIP THRUST
4) LEG PRESS
5) LEG EXTENSION
6) LYING LEG CURLS
7) SEATED CALF RAISE
---------------------------------------------------------------
SUNDAY
REST TIME
By Buddy Fitness Ravi Kumar
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Chapters :
0:00 INTRODUCTION
0:03 FULL WEEK GYM WORKOUT PLAN
0:08 TIPS BEFORE WE START
0:41 MONDAY - CHEST WORKOUT
0:45 Barbell Flat Bench Press
0:54 Barbell Incline Bench Press
1:04 Barbell Decline Bench Press
1:11 Pec Deck Fly - (MACHINES)
1:22 Standing Cable Fly
1:30 High Cable Fly (Cross Over)
1:39 Low Standing Cable Fly
1:47 TUESDAY - BACK WORKOUT
1:54 Lat Pull-Down (Wide Grip)
2:04 Seated Cable Row
2:12 Deadlift
2:22 Bent Over Row
2:31 Hyper Extension
2:41 WEDNESDAY - BICEPS WORKOUT
2:46 Dumbbell Bicep Curl
2:56 Closs-grip Ez Bar Curl
3:05 Ez-Bar Preacher Curl
3:15 Dumbbell Hammer Preacher Curl
3:25 Dumbbell Reverse Curl
3:34 Seated Barbell Wrist Curl (Forearms)
3:45 THURSDAY - TRICEPS & ABS WORKOUT
3:50 Triceps Bench Dips
4:00 Dumbbell Overhead Extension
4:10 Pulley Push Down
4:20 Dumbbell Kich Back
4:30 ABS
4:32 Sit-ups
4:40 Bicycle Crunches
4:50 Incline Straight Legs And Hip Raise
5:00 Hanging Knee & Leg Raise
5:10 Seated V Sits
5:19 Weighted Russian Twist
5:30 Weighted Sit-ups
5:40 FRIDAY - SHOULDERS & TRAPS WORKOUT
5:46 Dumbbell Side Raise
5:55 Dumbbell Front Raise
6:06 Dumbbell Shoulder Press (seated)
6:16 Front Raise (Cable)
6:25 Reverse Pec Deck
6:36 Face Pulls
6:46 Dumbbell Shrugs
6:54 SATURDAY - LEGS WORKOUT
6:58 Barbell Squat
7:06 Barbell Lunges
7:13 Hip Thrust
7:22 Leg Press
7:30 Leg Extension
7:39 Laying Leg Curls
7:47 Seated Calf Raise
7:58 SUNDAY - Take Rest Day - Sleep To Recover Muscles
8:11 Subscribe to Buddy Fitness - แนวปฏิบัติและการใช้ชีวิต
FULL WEEK WORKOUT PLAN AT HOME
Full Week Schedule 0:03
Important Tips 0:08
Monday 0:41 Chest Workout
Tuesday 1:48 Back Workout
Wednesday 2:41 Biceps Workout
Thursday 3:44 Triceps & Abs Workout 4:30
Friday 5:40 Shoulder Workout
Saturday 6:53 Legs Workout
Sunday 11:35 Rest Day
Is this beginner or advance level workout?
@@Soumyadip448 yaa , I have a same confusion. Please clear it
You're a legend 🙌
@@Soumyadip448 you can apply this excercise after two weeks
Training legs today. Nearly completed the weekly routine
MONDAY:CHEST
1. Barbell Flat Bench Press 0:46
2. Barbell Incline Bench Press 0:55
3. Barbell Decline Bench Press 1:04
4. Pec Deck Fly - (MACHINES) 1:12
5. Standing Cable Fly 1:22
6. High Cable Fly (Cross Over) 1:31
7. Low Standing Cable Fly 1:39
TUESDAY:LATS/MID-BACK/LOWER BACK
1. Lat Pull-Down (Wide Grip) 1:55
2. Seated Cable Row 2:04
3. Deadlift 2:13
4. Bent Over Row 2:22
5. Hyper Extension 2:33
WEDNESDAY:BICEPS
1. Dumbbell Bicep Curl 2:46
2. Closs-grip Ez Bar Curl 2:56
3. Ez-Bar Preacher Curl 3:06
4. Dumbbell Hammer Preacher Curl 3:15
5. Dumbbell Reverse Curl 3:24
6. Seated Barbell Wrist Curl (1 set) 3:35
THURSDAY:TRICEPS & ABS
TRICEPS
1. Triceps Bench Dips 3:49
2. Dumbbell Overhead Extension 4:00
3. Pulley Push Down 4:10
4. Dumbbell Kich Back 4:20
ABS (15 reps each)
1. Sit-ups 4:32
2. Bicycle Crunches 4:40
3. Incline Straight legs and hip raise 4:51
4. Hanging Knee & Leg Raise 5:00
5. Seated V Sits 5:10
6. Weighted Russian Twist 5:20
7. Weighted Sit-ups 5:30
FRIDAY:SHOULDERS (DELTOID) & TRAPS
1. Dumbbell Side Raise 5:46
2. Dumbbell Front Raise 5:55
3. Dumbbell Shoulder Press (seated) 6:06
4. Front Raise (Cable) 6:16
5. Reverse Pec Deck 6:25
6. Face Pulls 6:36
7. Dumbbell Shrugs 6:46
SATURDAY:LEGS
1. Barbell Squat (Back) 6:58
2. Barbell Lunges 7:06
3. Hip Thrust 7:13
4. Leg Press 7:21
5. Leg Extension 7:30
6. Laying Leg Curls 7:38
7. Seated Calf Raise 7:47
SUNDAY:SLEEPING
SLEEEP TO RECOVER MUSCLES
Huge W
Thanks 😍
Bhai Egg or banana gym sy pehly ya afrer leny chayi
@@farazkhattak7715 me gym ke bad leta hu at least 20 min bad jb body relax hojaye aur pir egg banana potatoes sb khane se body muscles ko takat milti hai. Mere liye post workout khana zyada behtar lgta hai 👌
Can back again after procedure
FINALLY THE PERFECT VIDEO I EVER WATCHED.
Thanks❤
Totally agree 💯
S bro 🤜
Nice👍🏻
Agree
Thank you for making a video that is simple and straight to the point. Too many fitness channels tend to ramble on and on while this just straight up shows you all of the essential exercises with no added filler bs from guys who just want to hit that 10 minute mark. Thank you for this
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I've been searching a few days and this is exactly what I've been searching for. I can relate to all the workout shown. I've been away from the gym for over 4yrs, during that time my fitness was 5 to 6 days of walking 50 min to 1,1/2 hours. I recently joined the gym, getting use to the machines etc. Now it's time to get serious and get definition and toned. Summer is just around the corner. Thank you and God bless🤗
How's it going? Results?
Finally a video that can actually show what to do and how, quick, Straight Forward, Understandable and detailed
All the best👍💯
Update: I am a little inconsistent with this but I’m now in a good shape, need to work out on the legs more
@@zaco21_ bruh I joined gym 1 week ago...I wanna know that can I follow this video ...for muscle gain..and I don't have enough knowledge about workout
@@BuddyFitness hey is this bulk or cut
@@BuddyFitness thanks for the video, am a beginner and using multi gym at home. Would it be possible for you to please make a similar video using multi gym ?
I have spent hours and hours in watching videos with guys talking n talking without giving a clarity. This is simple powerful and covers everything in one single video.
Thank u bro keep supporting us
Yes it's easy understanding 😊
@@BuddyFitness tysm buddy sachi
@Amar u gotta rest at least 2 days
@@angeldiaz3995 no these are different muscles do you dont need to as much as other ones
Straight to the point with no too much talking like other videos. This is the perfect video
Finally a good routine you don’t have to pay money for and that is actually show and simply explained
This video is simple and straight forward. Unlike the other TH-cam channels where you get confused of what to do and what not to 😂
😅
so true
So true.. ❤️
Ooo
you still have to work on form
OMG I loved this video. So clear, simple, to the point! Just what I needed. No need for 2 hours video of a guy talking too much. Thank you man
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OH MY GOD !! THE PERFECT VIDEO THAT I NEED !!! Thank you so much 😭😭😭
I JUST DESCRIBED TO THIS CHANNEL, AS I HAVE TO WORKING OUT AGAIN, AFTER LOSING 40 POUNDS DUE TO THYROID DISEASE AND OTHER ISSUES, BUT OUT OF ALL THE VIDEOS ONLINE THIS CHANNEL SEEM TO BE STRAIGHT TO THE POINT AND HAD THE BEST VIDEOS ESPECIALLY THIS ONE, AND HOW IT BREAKS DOWN HOW TO WORK OUT EACH BODY GROUP THROUGHOUT THE WEEK, NOW I JUST GOT TO GET MY NUTRITION RIGHT BECAUSE I DON'T NEED MEAT, I GOT A GOOD I GOT TO GET THAT PROTEIN IN ME THOUGH, KEEP UP THE GREAT VIDEOS DUDE YOU DON'T GOT THIS MANY FOLLOWERS FOR NO REASON... GOD IS GREAT, YOU GUYS BE SAFE OUT THERE PEACE AND BLESSING TO ALL...
Perfect simple workout I can easily squeeze into my one hours lunch break. I'm in my mid 40s and not looking to get jacked just be healthier
Finally, something systematic, yet simple enough to follow.
Thanks
Thank you Buddy Fitness for this great video. This is exactly what I was looking forward for a long time. Finally a video that explains very well without the extra trash and talks, thanksssssssssss
this account deserves 1M+ subscribers and everyone else can agree with me literally. Best workout video by far hands down! keep up the good work!
This video is amazing. There so many "useless" videos where "pretty" boys talking crap with no practical advice, but this one is straight to the point, easy to follow and so much appreciated. Many thanks whoever it needs to go to
Daily karne se kya hoga
Once I start , I'll feel a lot better like the Stallion said . I can relate . Working out does make you feel good physically and mentally .
A friend of mine recommended this video, I’m just so excited because this video is all I needed to guide me on my daily walk out.❤
How did it effected?
I've been following this workout exactly for 12 full months now. I do abs and cardio all 6 days (Monday through Saturday) but follow this video as far as which body part to work each day. Rest on Sunday. I'm getting quite ripped lol💪🤘🥳
What’s your insta let me see them gains 💪
Pics or we don’t believe you..
Watch mine
@llnavneetll
@@AntoneTheGolfGuy there ya go non-believer. ^^ 😊🤣
Honestly the most helpful and straight forward workout video. THANK YOU GOD
Thank you brother for these perfect Daily workout ,these is what have been looking for.am following it starting tomorrow 5am.daily for an hour
You just saved my brain from overthinking, thank you 🙏
I don't know how to thank you for creating a video like this. Perfect guide brother.
Just about to start the gym, had no idea where to start but this has sorted it right out, thanks!
Simple and easy to follow! This is by far the best instructor video I've came across! Real fitness instructors don't even make it this easy to follow! New subscriber here buddy! THANKS!! 💯💯
Thank you soo much brother for your support ❤
Very helpful. Better than the once I have seen . Simple and easy 💯👌🏼
I’ve been struggling to find a good routine finally I found one I can’t wait to start it starting next week Monday
Thanks for the video. I'm starting by training three times a week, and I'll be training all parts in two weeks at a time. Gives me enough rest for the next workout, and I'll be walking everyday as cardio, running once a week, and bit by bit I'll be fitter, and one day fit enough to do as the video does. Cheers.
I hope the journeys been good and you've been consistent! I'm starting my journey next week and I hope i'll be able to do it all. Best of luck to us💪
@@sosa1ofnone So how is it working out for you? I'm a bit afraid to start doing all the exercises in one week, so it looks more safe to do as @TAMA ULI said.
@@jans8675 worth it just do it
Update?
@@borutouzumaki4416 well I have been following this plan for 4 months before this I used to follow the home workout plan through which I bulked up quite a bit and started going to the gym and it's been 3 months this plan really helped me a lot in gaining muscle especially chest legs and shoulder muscles though these exercises will be useless unless you track your food according to your goals
No need app , you set everything in one video ❤️
Thank you soo much rakesh 🙏❤
You right bro
I love you @rakesh sahu
Thanks for sharing sir, I appreciate it.
Very understandable and overall easy to put in practice.
I’m new in lifting and this is very helpful.💪🏼💪🏼💪🏼 thanks again
This video is helpful to gain a muscles and abs or not
Thanks bro, I’m finally about to go to the gym for real from now on and I needed a schedule and I hope this helps
I love this thank you so much! You just set my routine! I can’t wait to get started!!!
All The Best 👍
update
@@hossamomar6256 how did it go
Gonna try these.
My workout schedule is a rotation of Back, Chest, Legs, and Arms everyday. With a random muscle group exercised each day.
Oh my gosh, I love this video. The most detailed and explanatory video I've found ue5. Thank you so much.
Searched with many keywords to find a suitable video and finally I landed over here, and found this video really helpful compare to others. Thanks for posting. It's my 1st positive comment on TH-cam for any video.
The video I’ve been looking for. Gonna try this out thanks for being so straight forward and not confusing people!
All The Best 👍💯
I feel kinda Embarassed to do the abs ones cuz its kinda weird lol
Crazy ..I was struggling wat to do and wat not to do ..This videos lit me up 🔥..Thank u so much 🙏🏼👌🏽👍..!!
First step of starting gym in everyone's life this video!!
Let's go kings!!
You set everything in one video , thanks Sir, it helps me a lot as a beginner . God 🙏 bless .
to the person reading this. you're amazing stay blessed,stay sefe,and have an amzing rest of your day.
Thank you soo much for love and blessing ❤
Sidet Sidi Absolutely Thanks
You too bruh
Stay Blessed
I wish TH-cam videos could be this straight forward. Thanks man.
So straight and to the point. Thumbs up 👍🏻👍🏻
Great video. Very detailed. Not showing only does this video how to do those particular workouts but it also shows what part of your body that gets bigger when you do those exercises. Thanks for sharing.
Thank you soo much ❤👍 keep supporting
Really a perfect video.It really helped me to build my muscles.It helped to schedule my exercises for biceps,triceps,legs,chest,etc
Why put a link in here 😂
About time!!! Simple and easy. Thank you for this video.
Is the workout good?
Best workout video i have seen on youtube ❤ . Much needed
Finally got the video I was searching for years
All the best 👍💯
What a video simplest and most effective video I have ever seen and am going to use for a long time thanks man been looking for this for ages that deserves a sub!👍🔥
Before watched this video, all people are confused including me also, but Now Strongly believe this is our time table ever and ever .... Always forever 🏋️💪
Thankyou
Thank you so much man...best youtuber with zero dislike.. Hats off man 👏👏🎩
This video deserves billion views
The most perfect workout video ever
❤
Just amazing and straightforward..thanks a lot .. an update on my routine will be adjusted 🏋♂️💪🦵
Thank you soo much 🙌 brother
God bless brother 🙏 this is more than the video I needed thank you ❤
Best video and straight to the point and not confusing
Best gym work out plan
Im going to go according to this plan
A perfect video finally after watching many others and got nothing from them. It’s simple and plain to follow. Thanks😄
Glad you like it👍
My workout routine
1.mon-chest
2.tues-chest
3.wedn-chest
4.thurs-chest
5.friday-chest
6.satur-chest
7.sunday-sleeping like i will never wake up again😆
Same bro 😂
😂😂😂
I will hit the gym today as a beginner. There are so many videos I’ve watched but was still confused as in the right things to do and also the best schedule to have for workouts. I will say this video is the best for me because everything is clarified. The schedule u provided will fit best for me. Thank u so much for this video ❤
3 months in you still going? 💪
@@Jichael_Mordan23 yes of course, u won’t believe the transformation on my body trust me. I’m now different from who I was 3 months ago
@@mahammadoucamara9092 nice bro I've just started myself I'll let you know when I'm three months in my guy keep at it I don't doubt your body and mind have developed within the gym
Happy New Years
@@Jichael_Mordan23 Ait bro, go for it. I will be waiting to hear from you in the next three months. Happy new year to you as well
@@Jichael_Mordan23 update my boy!
This is what I looking for. straight forward info, thank you for this tutorial sir
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This is what I was looking for❤️
Thank you❤
th-cam.com/video/54yu_-ulcJA/w-d-xo.html
Finally I found the clear and perfect workout plan video....Tanqq🤩
All The Best 👍🏻
Thank you so much for this video I have never seen such simple and easy to understand video unlike other videos which makes u confuse. You made my workout plan plain and easy for me to understand. KUDOS !
Fantastic video really helpful for us, Tommarow onwards I starting these workouts at GYM 💪💪🔥🔥💪💪
Yes go for it 👍
Masha Allah... it’s good to learn.. upload more..
I joined Gold’s Gym..
in the gym nobody teaching there.. they expecting to assign personal trainer.. even so many trainer free there ..
Great video!! Simple and straightforward. Thanks to the one who created this.
I think it's only channel which they talk straight to the point ☝️....loved your video. ☺️
Thank sir ,This most important for begginers
Your most welcome👍
th-cam.com/video/54yu_-ulcJA/w-d-xo.html
Finally, a video to the point. 👍
Thanks👍
Ultimate Guide for all gym lovers...Thnks for creating such an illustrative Guide Book🤘🤘🤘
I would recommend you to include drop sets , half reps and pause reps along with negatives . Overall its good , But most likely you will exhaust in the later sets due to high volume training of same muscle . Anyway it would produce good result . Also you need to increase volume of Calves and Triceps while decrease chest and bicep volume
What workouts would you recommend for tris and calves
@@jonjon6459 calve raises
Jon pls share your progress and pls give me advice ,I am beginner and the trainer(for all not personal) is saying to do some basic workout (body weight training to increase strength ) for 15 days, I think he just wanna increase my time
@@glitchedxt1758 you should for sure start off with body weight exercises before you go to weight training because it will give you a better base to build upon with the weights and will honestly help your form when lifting but you could just do almost all body weight exercises at home and then after the two weeks or whatever go to back to your trainer for him to put you on a lifting schedule.
Thank you very much sir, I really appreciate the way to explained..Keep up the good work🤗
❤
AFter one month work out through this video i can see the result thank you so much✌
Thanks Straight To Point I Will Join Gym Today Thats Why I'm Here ❤
Perfect video and perfect explanation for beginners like me😜. Thanks for the video
This is the best video for gym workout i ever seen.. I understand to what he said unlike others youtuber. 😅
😂👍🏻
Wowwww I'm so happy tysm sir ur grt tysm for making this videos it's amazing 🙏🙏🙏❤️❤️❤️❤️❤️😘❤️❤️
Your most welcome ❤🙏 Keep watching and keep sharing
Yes this is the perfect video many of us 🔥
Thankyou Buddy fitness 👏
Keep doing and such a beautiful videos like this 👍
One of the best video for gym workout 💪❤
This is good for those who have not enough time..if your busy in your job thin you have limited time for your gym schedule...but if you have enough time to do work out just do it 1 or 2 parts of your body combination.
Training one body part per day allows each body part to have plenty of recovery time before the next workout for that specific body part. One body part a day muscle training may also allow you more daily time for aerobic activity, a key component of overall health and fitness.
Which type exercise take which type food
@@BuddyFitness good evening can u explain treadmill running for weight loss
@@madhukumar5172 you get on, and uh.... run. You need to be in a caloric deficit. You can do slower cardio like incline on the treadmill. Just keep your heart rate up.
I work the same but Tuesday l work out my biceps you think is better work my bicepts wesday and my back tuesday??
The simplest video for properly planned gym trainings❤
Following this plan now💯
Thanks👍
Is it worked?
@@rudemood9837 ...yes bro...its working currently ...follow this training method 💥
Second week and wow i bench more stay longer and dont get tired like i used to thanks man
Sir, you thought very well.
Please continue.
Thank you soo much brother
Thanks so much for this I love wat am seeing
Most welcome
Finally the One Stop Video to Just Watch and Schedule your Workout Every Single Day. Simple and Straightforward. Maybe my Trainer was following the same video too🤔😝
Thanks 👍✨
Yes
Lucky i have watched this video its a complete self help. Thank you i just started yesterday. This is big help.
Thank you sir no need app everything is in here already doing 4 weeks and i feel better and better
Thank you brother 👍 keep it up. Your hardworking and proper nutrition will bring you good results in you 👍
Have u improved a lot through thsi work out
Thankyou so much buddy fitness I was very confused about routine but now I'm very clear 😘😘😘
All the best 👍💯
Yes sir, I was same problem before watching this video. But now I clear
My pleasure 👍
Best channel in TH-cam definitely deserves more support
Better than any supportive videos I have seen ... very useful and sufficient Thank you guys 🙏🙏🙏🙏
did you see any results?
Thank you so much for Shared this video.it was a very helpful for me😍😍
Your most welcome👍
Wowww this is just like need of the hour. I started gym without personal trainer. I always get confused which particular workout focuses on which part of our body and scheduling the workouts. This is just perfect 🤗🔥
Great vid! exercises are on equipments that can be found on any gym. Thank you so much!
Best Video on YT, this is what I needed, Thank you very much.
Best video ever I found on TH-cam ❤️❤️
Thank you brother 💪
Thanks so much sir this impression
The most useful fitness video I've ever discovered so far 👏
Thank you❤ All The Best 👍 💪
do you recommend this for a very beginner like me, or do you have another suitable program?
Excellent plan. Not a single word spoken, but everything is there with great clarity. Thanks
Thank you !
Thank you man , you save for us so much time
Amazing guy on this world.
Thank you so much for helping me😊😊
👍
Just amazing it's stright and clear and also effective. Thank you for making such a good video 👌👌👍