මේ schedule එක අවුල්ද?

[RMA]

onna mata hithuna widiha

squat
leg press
leg curl
leg extension
calf raise
dumbbell shoulder press
front press
lateral raise
upright rows
barbell shrugs

incline barbell press
incline dumbbell press
barbell press
flat dumbbell fly
decline dumbbell press
pullover
close grip bench press
lying down triceps extension
dumbbell overhead triceps one arm
cable push down

pull ups
lat pull down
barbell rows
One Arm Dumbbell Rows
cable rows
barbell curl
preacher curl
dumbbell curl
hammer curl
forearms

Yes this is a good one

 

[dinesh4u]

wadi yako wadi ... ochchara gahanna honda naha

 

[agdrig]

dawasakata karana exercise gana wadi

 

[fitbuddy]

sets reps kohomada? mahathai neda? 1yr wage kalata result nadda?

10,8,8,8
Hadenna bn gahanne...mahatha na

 

[fitbuddy]

yako awurudak gihila nam aga hodata athi ne
oya tika wadi na ehenam
api nam taama masa ganai 2 days walata gahanwa oya wagema set dekak

Ehema kiyala loku workout ekk waten na bn...

 

[fitbuddy]

dawas 3 eka digata gahala dawas dekak rest karapan... nattan wedak naha oka wadi eth okama gahuwat aulak naha... rest eka dawas dekak tiya ganna thunak exercise karanna. anika yanna puluwan max weight walata yanna curls ehema.. low weight giyot fat burn welaa okkoma burn wei.......

kana widihat kalpanaakaarii wanna.. protin kanna watura hondata bonna.... oya contest karanna body ekak hadanava nam watura ganna widiyat schedule ekakata.. nattan hondata bonna..

Thanks machan.
Kana ewa aulk na...ewa ganata karanwaa

 

[fitbuddy]

Macho uba kiyalada meka hadagaththe yako oke bicep witharamane focus karala thiyenne
Me shedule eka balance na ban

Na bn instructor dunna eka

 

[fitbuddy]

Arms walata wadi machan.

barbell curl 2n 1k gahapan.
Peacher curl 2n 1k gahapan.

Barbell Press angle 3tama gahana nisa Dumbbell gahanna ona naha.. Flat dumbbell eka vitharak gahapan gahanna onemanan.

Day 3 eken curl 3nama ain karapan..

Maximum result ekak onenan, oka 2 day schedule ekata hadagena sathiyata deparak gahapan. Uba oya gahana load eka sathiyata deparak gahanna tikak amarui.


EDIT :: Uba auruddak giyanan oka hari athi. Legs thawa poddak focus karaganin.

Thanks bn

 

[fitbuddy]

onna mata hithuna widiha

squat
leg press
leg curl
leg extension
calf raise
dumbbell shoulder press
front press
lateral raise
upright rows
barbell shrugs

incline barbell press
incline dumbbell press
barbell press
flat dumbbell fly
decline dumbbell press
pullover
close grip bench press
lying down triceps extension
dumbbell overhead triceps one arm
cable push down

pull ups
lat pull down
barbell rows
One Arm Dumbbell Rows
cable rows
barbell curl
preacher curl
dumbbell curl
hammer curl
forearms

Eloo

 

[lilman]

oya tika anupiliwelata mataka tiyaganne kohomada ban ?

 

[miyuru4u]

Ehema kiyala loku workout ekk waten na bn...

therun na ..

 

[jmzsl]

Yako day 1 eke bicep exercisema 7k
legs walata madi Lunges, Stiff leg deadlift gahapan.
Calf walata mokuth nane. Bicep exercise 3kata witara adu karpan

Day 2 eketh chest exercise 4kata witara adu karapan.
Day 3 Curls tika ain karapan. lats walata tawa exercise ekak add karanna

 

[fitbuddy]

Thanks machanla