panghal vlogs
https://www.youtube.com/channel/UCQxzkFMcC3elRJo2g7F-wDg

gaining series diet 2
https://drive.google.com/file/d/1ZRWJszzWpET_ct8EV4v811KORCftmmYs/view?usp=drivesdk

bench press=4X10,8,6,6
incline press=4X10,8,8,6
dumbell fly=5X12
cable cross =4X15 alt
pulover=4x12alt