ow machan digatama newei eth kadin kada masa 3 k giyoth 5 k yanne nae welawak nethi wenawa ekai 
machan hema dawasakam mehemada gahanna one set keeyakda
machan hema dawasakam mehemada gahanna one set keeyakda
යකොව් ප්රශ්නයක් අහද්දී තේරෙන්න අහපන් මෙතන ඉන්න එවුන් අනාත කරන්නේ නැතුව ,,,
තොට ඕනි bulk වෙන්නද cut වෙන්නද fat burnද කියලා ...
both machan
dekama 1ka para effective na machan. mehemai machan. ube body fat godak thiyenawanam musle build karanna ba ekata udin. mulin ma fat lose karan inna one. naththan musle eka build unath penne na fat nisa. godak fat naththan musle build karanna. fat tikai nam thiyenne e tika lose wei nikanma ethakota. build karanawanan 1ka workout ekak 6-8 reps, 3-4 sets. eg: barbell curl karanawa kiyamu. 8 reps set 3k. 1ka set ekakata reps 6i 8i athare ganak gahanna. sets 2k athere 30-60 sec rest karanna. 1min wada rest karanna epa. set 3 iwara unata passe ilanga workout eka. dumbell curl. kalin wagema 6-8 reps, 3-4 sets. danata oya workout 2ka athi eka dawasakata. weight eka ganata thiyenne one. anthima set eka last reps tika enakota ussaganna bari wenna wage weight ekak ganna. hari form eken karapan deiyo naththan wadak na. youtube eke thiyenawa poddak balapan form eka. ilanga dawase anith body parts. dawas 4kata wage body parts wen karaganna. next 3 days rest. fat lose nam low wieght. kalin scene ekama reps 10-12 gahanna puluwan weight ekak aran set 3-4 or 5k hari kamak na puluwannam. sets atare rest eka tikak wadi pura ganna. dawas ara dawasak or dawsak 2k workout dawasak rest wage karanna. diga wadida manda. 
fat burn + cut
ithin ban bara denme bulk wenna nam one nae thawath
මුට මේක තනියම ගෙදර ගහන්න බැහැ බන් ,,,
