body building workout shedule help...

[qwert90]

machan mama gym yanne dawasak ara dawasak.mata dan ona karanne dawas dekak eka digata gym gihin dawasak rest eke idala eelaga dawas deke gym yana widiye body part walata sellam karana shedule ekak.menna mage exercise tika.me tika athulath wena widiyata shedule eka mata hadala dennako.loku udawwak.
pull over
bench press
incline bench press
decline bench press
front press
back press
rowing
bar curl
dumbbell curl
tri shape
squat.
me tika body part walata karana widiyata dawas dakakata beda gannai one..

 

[shag105]

machan mama gym yanne dawasak ara dawasak.mata dan ona karanne dawas dekak eka digata gym gihin dawasak rest eke idala eelaga dawas deke gym yana widiye body part walata sellam karana shedule ekak.menna mage exercise tika.me tika athulath wena widiyata shedule eka mata hadala dennako.loku udawwak.
pull over
bench press
incline bench press
decline bench press
front press
back press
rowing
bar curl
dumbbell curl
tri shape
squat.
me tika body part walata karana widiyata dawas dakakata beda gannai one..

Oya kiyana 4 day workout ekata yanawa nam. Muscle group 3k wage eka dawasakata gahanna wenawa.

Ex: Day 1:Chest,Triceps,Biceps
Day 2:Shoulders,Back,Legs

 

[eranga_rama]

chest, lats and tricep eka dawasaka karapan.
legs, shoulders and biceps anith dawase karapan.

 

[Mr.Choco]

B U M P Machan!

 

[qwert90]

thanks kollane

 

[^Buddhika^]

ගොන් වැඩ කරන්නේ නැතුව හොඳ instructor කෙනෙක් ගෙන් workout එකක් ගනින්

 

[qwert90]

ගොන් වැඩ කරන්නේ නැතුව හොඳ instructor කෙනෙක් ගෙන් workout එකක් ගනින්

ape coach shedule denne na bn aakai

 

[sachi911]

ube fitness level eka kohomada danne na mama. eka nisa karanna gihin injure unoth mata baninna epa.

mama karana tika kiyannam.

D1: Chest, back
D2: arms (Bicep, triceps)
D3: Shoulders, Traps
D4: Compound (legs, squats, deadlifts, etc)


workout switch karala karannna.

EG:

chest week1:
bench press
incline bench press
pull over


chest week2:
bench press
decline bench press
Dumbbell press
flyes

front press ithin every shoulder day
back press ekanam honda movement ekak nemei. kamathinam karapan.

barbell curl is a must for every arms day.
eg:
barbell curl
preacher curls
incline bumbbell curls

for triceps:
lying barbell extensions
close grip bench press
cable extensions
dumbbell extension
Dips


disclaimer:. im not a gym instructor.

 

[qwert90]

ube fitness level eka kohomada danne na mama. eka nisa karanna gihin injure unoth mata baninna epa.

mama karana tika kiyannam.

D1: Chest, back
D2: arms (Bicep, triceps)
D3: Shoulders, Traps
D4: Compound (legs, squats, deadlifts, etc)


workout switch karala karannna.

EG:

chest week1:
bench press
incline bench press
pull over


chest week2:
bench press
decline bench press
Dumbbell press
flyes

front press ithin every shoulder day
back press ekanam honda movement ekak nemei. kamathinam karapan.

barbell curl is a must for every arms day.
eg:
barbell curl
preacher curls
incline bumbbell curls

for triceps:
lying barbell extensions
close grip bench press
cable extensions
dumbbell extension
Dips


disclaimer:. im not a gym instructor.

mama masa 6 bn gym gihin meka sera wediyda manda

 

[sachi911]

mama masa 6 bn gym gihin meka sera wediyda manda

wadi wagenam karanna epa ammo. metchara dawas monawada kare? uba koheda gym yanne? instructor schedule hadala denne naththan gym eka wadak nane ban.

 

[qwert90]

wadi wagenam karanna epa ammo. metchara dawas monawada kare? uba koheda gym yanne? instructor schedule hadala denne naththan gym eka wadak nane ban.

galle bn.wedak na tamai bn akane ubalagen help illuwe