# BEXER GODMODE

โหดจุงเบย

## Day 1 Push - เช้า

Push-Up · Push-Up · Plank

### Workout

- 5 × 5-6 Push-Up
- 3 × 12-20 Knee Push-Up
- 3 × 45-60s Plank


## Day 2 Pull - เย็น

Scapular Pull-Up · Pull-Up · Negative Pull-Up · Hollow Body Hold · L-Sit Hold (Foot-Supported)

### Workout

- 3 × 5-8 Scapular Pull-Up
- 5 × 4-5 Pull-Up
- 3 × 3-5 Negative Pull-Up
- 3 × 10-15 Hollow Body Hold
- 3 × 10-30s L-Sit Hold (Foot-Supported)


## Day 3 Core + Leg

Squat Pulse · Reverse Lunge · Glute Bridge · Side Plank

### Workout

- 4 × 15-25 Squat Pulse
- 3 × 10-12 Reverse Lunge
- 3 × 15-20 Glute Bridge
- 6 × 30-45s Side Plank


## Day 4 Interval - เย็น 

Push-Up · Pike Push-Up · Plank · Plank (Wall)

### Workout

- 6 × 8-12 Push-Up
- 3 × 6-10 Pike Push-Up
- 2 × 30-45 Plank
- 1 × 5-10min Plank (Wall)


## Day 5 Pull - เช้า

Pull-Up · Ring Row · Hanging Knee Raise

### Workout

- 6 × 5-6 Pull-Up
- 3 × 10-15 Ring Row - Gymnastic Rings
- 3 × 10-15 Hanging Knee Raise


## Day 6  Full - เย็น

Push-Up · Squat Pulse · Parallel Bar Support Hold

### Workout

- 3 × 4-5 Push-Up
- 2 × 15-20 Squat Pulse
- 3 × 60-90s Parallel Bar Support Hold