උඹලගෙ Workout Schedule එක දාගෙන පලයන්කො

[INCORRECT]

සදුදා Chest & Curl

බදාදා Back & Shoulders

සිකුරාදා Legs day

ඔය දවස් 3 ම ඇබ්ස් වලටත් දානවා...

 

[kukku baba]

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------ Post added on May 4, 2024 at 10:53 PM

 

[meex]

Ade meal plan ekath kotan yamalla.
eggs ehema kiyak kanawada dawasata? vegetables, dates, cheese, oats, curd, fruits ehema kohomada kanne?
poddak kiyapallako.

 

[Mahesh Wanasinghe]

+

 

[Lionzzz]

bump

 

[gattaKO]

Day 1: Chest and Shoulder
Day 2: Arm, triceps and Legs

 

[thomian]

Up

 

[Ritigala Jayasena69]

1.5min rest within 1 set
3min rest after 3 sets

9x3 pullups
12x3 pushups
9x2 chinups
12x3 pushups
12x3 dips
12x3 lateral raises
20x3 bodyweight squats
10x3 hanging leg raises

63kg 5"10, 65kg-67kg is the goal

3-4 times a week

 

[HK-PR]

Walking 10,000 steps,, every day.... mostly
Squats 100, every day
Jumping jack 50, every other day
Exercise for hands and legs every other day

 

[Dailco]

Bump

 

[Colours]

ගෙදර ඉදන් කරන්නේ , සින්ගලෙ dumble එකෙන් warm up එකයි sqat , stand press , bicep curl .

බෙන්ච් එකක් use කරන්නේ නැ .

 

[Psiko]

Hamdam ra 11 ta

Mama Hand Job

Excersize ek krnw

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සදුදා Chest & Curl

බදාදා Back & Shoulders

සිකුරාදා Legs day

ඔය දවස් 3 ම ඇබ්ස් වලටත් දානවා...

Kolla Anatoly balala fire wela inne
------ Post added on May 4, 2024 at 11:59 PM

 

[J Starlin]

1.5min rest within 1 set
3min rest after 3 sets

9x3 pullups
12x3 pushups
9x2 chinups
12x3 pushups
12x3 dips
12x3 lateral raises
20x3 bodyweight squats
10x3 hanging leg raises

63kg 5"10, 65kg-67kg is the goal

Gym ekeda?

 

[Ritigala Jayasena69]

Gym ekeda?

nope, home.

 

[J Starlin]

nope, home.

Hamadama karanawada?

 

[Ritigala Jayasena69]

Hamadama karanawada?

dawasak ara dawasak, idala hitala dawas 2-3 break ekak gannawa kammali unama but strict diet, kadey jarawa kanne na

 

[jehantheexplorer]

for monday to suday:
fap

 

[Gwynbleidd]

dawasak ara dawasak, idala hitala dawas 2-3 break ekak gannawa kammali unama but strict diet, kadey jarawa kanne na

share your meal plan, that's what im lacking i guess. gained 64 -> 68 in two months, but no visible muscle gain

 

[Ritigala Jayasena69]

share your meal plan, that's what im lacking i guess. gained 64 -> 68 in two months, but no visible muscle gain

oats peanut butter, bath, indi appa, pasta sometimes, bittara appa idala hitala raata, coffee , yoghurt, idala hitala apples for snacks, no added sugar shit. once a week kfc parak kanawa. man ochcharai kanne 1g+ proteign for 1KG hamadama gannawa, I have pretty good lean muscles with abs , i started in 2023 january, me tike 3 weeks wage busy wela karanna bari una aye patan ganna one. diet eka thama bung godakma uba tikak anga shape karagattata passe, diet eka eka digatama hariyata karoth loku wenasak wenne na body eke, diet is the key. btw i started with 54kg never lifted weights only calisthenics (bodyweight)

 

[Gwynbleidd]

oats peanut butter, bath, indi appa, pasta sometimes, bittara appa idala hitala raata, coffee , yoghurt, idala hitala apples for snacks, no added sugar shit. once a week kfc parak kanawa. man ochcharai kanne 1g+ proteign for 1KG hamadama gannawa, I have pretty good lean muscles with abs , i started in 2023 january, me tike 3 weeks wage busy wela karanna bari una aye patan ganna one. diet eka thama bung godakma uba tikak anga shape karagattata passe, diet eka eka digatama hariyata karoth loku wenasak wenne na body eke, diet is the key. btw i started with 54kg never lifted weights only calisthenics (bodyweight)

tfs