මේ schedule එක අවුල්ද?

[fitbuddy]

මේ බන් මම ජිම් එකේ සෙල්ලම් කරන schedule එක...මේකට මට පැය 2 විතර යනව...මට කියපන්කො මේකෙ දවසකට තියෙම ප්‍රමාණය වැඩිද කියල්...එහෙමනන් කොහොමද වෙනස් වෙන්න ඕනෙ? තව අඩුපාඩු මොනාද?
මම අවුරුද්දක් විතර සෙල්ලම් කරපු එකෙක්

Rep 10,8,8,8

Day 1

Squats
Leg Press
Leg Curl
Barbell Curl
Seated Barbell Curl
Close Grip Barbell Curl
Dumbell Curl
Ez Bar Curl
Dumbell Hammer Curl
Barbell Peacher Curl
Dumbell Peacher Curl
Forearms
Day 2

Flat Bench Press
Incline Bench Press
Decline Bench Press
Flat Bench Dumbell Press
Incline Dumbell Press
Decline Dumbell Press
Flat Bench Flies
Pullover
Dumbell Overhead Tricep Extension
Barbell Overhead Tricep Extension
One Arm Dumbell Tricep Extension
Barbell Lying Down Tricep Extension
Day 3

Pull Up
Lat Pulldown
Barbell Rows
Hammer Rows
One Arm Dumbell Rows
Shrugs
Barbell Upright
Barbell Shoulder Press
Dumbell Shoulder Press
Lateral Raises
Barbell Curl
Peacher Curl
Dumbell Curl

 

[TNHM]

curl vitharaine thiyenne

 

[Alaya]

wadiyi wage ban

manam karanne dawasakata weights workout 7k wage

mama thama patan aran masa 8k withara athi

 

[tclanki]

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

 

[RMA]

Wadi ne. First day eke legs walata 3i anith okkoma bicep. Eka muscle ekakta maximum workouts 3,4 danna.

 

[hichchiputha]

body building bump

 

[miyuru4u]

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

 

[Emios]

monawa karath wedak ne hoda supplements nethuwa.

 

[TDI110]

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..

 

[vito]

too much volume... you don't need to that many sets and that many variants of exercises for the same muscle groups.
if you're a starter consider doing more compound lifts
btw consider increasing more leg work and include some deadlifts in there

 

[keshannilanga]

This is too in my point of view!

 

[TNHM]

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

ochchara gahanna hoda na ban.
max set 8i. muge 12k wage thiyenawa.

ubala set ekak fail wenna gahanne nadda

 

[silent one]

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

 

[Sleepingwalker]

Wedi mchn.
Anith eka meka thiyenne upper body workouts witharaine bn.

 

[SkullVamp]

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.

 

[JokerFan]

 

[silent one]

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

 

[damith sa]

wadiy bn oka.anika chest eka dawasata bicep daganin.chest gahaddi godak welawata bicep warm up wela activate wenawa.back eka tricep forarms eka dawasak daganin.shoulders legs eka dawasak daganin.legs hodata bara dala gahapan.chest walata ehema poddak wadiyen rest eka denna oni.dawas dekak withara.

 

[silent one]

wadiy bn oka.anika chest eka dawasata bicep daganin.chest gahaddi godak welawata bicep warm up wela activate wenawa.back eka tricep forarms eka dawasak daganin.shoulders legs eka dawasak daganin.legs hodata bara dala gahapan.chest walata ehema poddak wadiyen rest eka denna oni.dawas dekak withara.

Weradi machan chest eka gahaddi triceps thama secondary muscle widihata work wenne back gahaddi biceps.

 

[damith sa]

Weradi machan chest eka gahaddi triceps thama secondary muscle widihata work wenne back gahaddi biceps.

ado sorry extremely.nam deka pataluna.hama welema ohomai.accountant kenek wela mata thama credit debit dekath patalenawa. uba qwwa eka hari.