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Message: <blockquote data-quote="eranda444" data-source="post: 14299512" data-attributes="member: 34580">Tawatg thread ekak hehe ela wena tread ekkath man meka damma onna meke inna ayatath ehenam . cheers <img src="/styles/default/xenforo/smilies/default/D.gif"  class="smilie" loading="lazy" alt=":D" title="Big grin    :D" data-shortname=":D" />මාත් දැන් මාස 6ක් විතර වෙනව පටන් අරන් හොද ප්‍රතිපලයක් තියේ මුලින්ම යනකොට හිටියේ (71.5kg , Body fat 11.2% ) දැන් (82.6kg, Body fat 7.9%)මෙන්න මගේ අලුත්ම workout programme එක එක කැමති කෙනෙක්ට try කරල බලන්න පුලුවන්. හැබැයි හොදට කැපවීමේන් කරන්න එචරයි කියන්න තියෙන්නේDay 1 Chest & Triceps ( 60secs rest between each sets)Incline Bench press - (10-12 reps,4 setsFlat Bench press ( Dumbbell) - (10-12 reps, 4 sets)Close Grip bench press -( 8-10 reps, 3 sets)Triceps extensions (Dumbbell) ( 8-10 reps 4 sets)Cable Flyes -( 10 reps, 7 sets ) 30 sec rest between each setsCable pushdowns (10 reps, 7 sets) 30 sec rest between each setsAbsCable CrunchesSit upsDay 2 Back & Biceps ( 60secs rest between each sets)Chin ups ( front, close grip) - ( 8 Reps , 3 sets)Bent over row (Barbell) - ( 8-10 reps, 4 sets)T Bar Row -( 8-10 reps, 3 sets) + Hammer curls ( 8-10 reps, 3 sets) Super setPull downs ( 16 reps , 3 sets)Hyperextensions ( 10reps, 3 sets)Arm curls ( Dumbbell) -( 10-12 reps , 3sets)Preacher curls ( machine) -( 10 reps, 7 sets) 30 sec restDay 3 Quads & Hamstring ( 60secs rest between each sets)Squats ( 10 reps, 4 sets)Step up ( Dumbbell) - ( 10 reps, 4 sets)Leg press ( 45 angle) - (10 reps, 4 sets)Seated Leg curls ( 8-10 reps, 3 sets)Lying Leg curls ( 8-10 reps, 4 sets)Abs45 side bendSide bend (Dumbbell)Twinsting Sit upsDay 4 Shoulders & CalvesMilitary Press ( 10 reps, 4 sets)Shoulder press ( Dumbbell,seated) -( (10 reps, 4 sets)Upright rows ( Barbell) ( 10 reps, 4 sets) + Front raises ( 10 reps,4 sets)Shrugs ( Dumbbell) - ( 10 reps, 4 sets)Standing Calf raises (Machine)-( 10 reps, 4 sets)Seated calf raises (Machine) ( Failure reps, 4 sets)Angled Calf Presses ( 10 reps, 7 sets) 30 sec restAbsSit ups (incline)CrunchesDay 5 RESTDay 6Flat Bench press ( Dumbbell) - (10-12 reps, 4 sets)Preacher curls ( machine) -( 10 reps, 7 sets) 30 sec restSquats ( 10 reps, 4 sets)Cable CrunchesRowing ( 800m- 1Km)Day 7 RESTMeal plans ගැන හරි මෙතන තියෙන exercise ගැන හරි ප්‍රශ්නයක් තියෙනම් අහන්න පුලුවන් විදියට help එකක් දෙන්නම්</blockquote>

Verification: Hath warak paha keeyada? (hatha wadikireema paha)

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