ජිම් එක උබ follow කරන schedule එක

[magadia]

matath ona wela thiyenne

 

[skymicro]

Tho amu mottayek ban- chest dawasata legs karanawada? Squat karana kota gihin ewarane. Squat gahanna one wenawa dawasak first exercise. Amu ponnayek tho.

menna mu awilla.ela ela macho

 

[TheRockSays]

good luck bro!! keep it up!!

 

[TDI110]

Usa 5.10' / bara dan 84Kg.. (96Kg indala adu karaa, 2010-2011 gym gihilla 78kg indala arms ehema hondata tibba, navattala apahu patan gatte 2015 september)

danata wadipura forcus karanne fat burning 65%... weight training 35%
2 Days..
weigts daala tiyenne full wight eka, bar ekaka nam depattema ekatuwa..

1st day (Cardio Exercises)
5 minutes warm up
15 minutes spinner bike
15 minutes cross trainer machine
Jumping jack (3x20)
Hammer squat (3x15) 5Kg small dumbbell
30 minutes abs..

2nd day...
3 rounds roaster system with all these exercises "No rest" (thapparayak vat rest naha) eka digata raum 3 yanna ona eka exercise eka gaane.

Barbell bench press (Low weight for burn cehst fat) (full 10Kg) (3x15) quick reps

Shoulder press dumbbell (Full 5kg x 2 to 10Kg x 2) (3x15) quick reps

Up right rowing by machine (10Kg) (3x15) quick reps

Lat pull down (15Kg) (3x15) quick reps

Barbell curl (10Kg) (3x15) slow reps for more pump [15 inch biceps]

One arm tricep extension (10Kg) (3x15)

Leg press (40Kg) (3x15)

Leg curl Low weight (15Kg) (3x15) quick reps

Calf raises (40Kg) (3x15) slow reps

Fore arms (20Kg short bar bell) (15x3) slow reps

Abs 15 minutes....

raum 3 eka digata yanna 35 minutes vitara yanava samahra machine wala anek aya hitiyot... eka digatama yanava godak welavata. dhaadiya danava niyameta.

 

[Dark M]

Wadagath

 

[Napolian]

Usa 5.10' / bara dan 84Kg.. (96Kg indala adu karaa, 2010-2011 gym gihilla 78kg indala arms ehema hondata tibba, navattala apahu patan gatte 2015 september)

danata wadipura forcus karanne fat burning 65%... weight training 35%
2 Days..
weigts daala tiyenne full wight eka, bar ekaka nam depattema ekatuwa..

1st day (Cardio Exercises)
5 minutes warm up
15 minutes spinner bike
15 minutes cross trainer machine
Jumping jack (3x20)
Hammer squat (3x15) 5Kg small dumbbell
30 minutes abs..

2nd day...
3 rounds roaster system with all these exercises "No rest" (thapparayak vat rest naha) eka digata raum 3 yanna ona eka exercise eka gaane.

Barbell bench press (Low weight for burn cehst fat) (full 10Kg) (3x15) quick reps

Shoulder press dumbbell (Full 5kg x 2 to 10Kg x 2) (3x15) quick reps

Up right rowing by machine (10Kg) (3x15) quick reps

Lat pull down (15Kg) (3x15) quick reps

Barbell curl (10Kg) (3x15) slow reps for more pump [15 inch biceps]

One arm tricep extension (10Kg) (3x15)

Leg press (40Kg) (3x15)

Leg curl Low weight (15Kg) (3x15) quick reps

Calf raises (40Kg) (3x15) slow reps

Fore arms (20Kg short bar bell) (15x3) slow reps

Abs 15 minutes....

raum 3 eka digata yanna 35 minutes vitara yanava samahra machine wala anek aya hitiyot... eka digatama yanava godak welavata. dhaadiya danava niyameta.

Ela ela

 

[fitnesslanka]

eka ekkenage goal eka, body type eka anuwa ithin schedule eka wenas wenawane machan