ube fitness level eka kohomada danne na mama. eka nisa karanna gihin injure unoth mata baninna epa. :P
mama karana tika kiyannam.
D1: Chest, back
D2: arms (Bicep, triceps)
D3: Shoulders, Traps
D4: Compound (legs, squats, deadlifts, etc)
workout switch karala karannna.
EG:
chest week1...