Mcn la mata hoda shedull ekak kypn ko mahath wenna (arms and chestnm hodai). . . . .(gym ghn 7 month wage athi)
Day 01
bench press
dumbell press
dumbell flyes
bar dip
front press
back press
barbell row
t.bar row
lat pull down
french press
tricep
press down
Day 2
Back squairt
leg press
leg...