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ElaKiri Talk!
GYM යමු : ~ Part I ~
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<blockquote data-quote="sachith19920726" data-source="post: 21911180" data-attributes="member: 330471"><p><span style="font-size: 12px"><span style="color: DarkGreen"></span></span></p><p><span style="font-size: 12px"><span style="color: DarkGreen">කාපං මචං..</span></span></p><p><span style="font-size: 12px"><span style="color: DarkGreen">බත් හරි කමක් නෑ පුළුවන් තරම් කාපං <img src="/styles/default/xenforo/smilies/default/yes.gif" class="smilie" loading="lazy" alt=":yes:" title="Yes :yes:" data-shortname=":yes:" /></span></span></p><p></p><p></p><p></p><p><span style="font-size: 12px"><span style="color: DarkGreen">දවසක් ඇර දවසක් කරන්න පටන් ගනින්..</span></span></p><p><span style="font-size: 12px"><span style="color: DarkGreen">මුලින් basic schedule එක නෙ බන්..</span></span></p><p><span style="font-size: 12px"><span style="color: DarkGreen"></span></span></p><p><span style="font-size: 12px"><span style="color: DarkGreen">squats 8x2 6x2</span></span></p><p><span style="font-size: 12px"><span style="color: DarkGreen">standing barbell calf raises 8x4</span></span></p><p><span style="font-size: 12px"><span style="color: DarkGreen">dumbbell pullover 6x4</span></span></p><p><span style="font-size: 12px"><span style="color: DarkGreen">bench press 8x2 6x2</span></span></p><p><span style="font-size: 12px"><span style="color: DarkGreen">overhead press 6x4</span></span></p><p><span style="font-size: 12px"><span style="color: DarkGreen">behind the neck press 6x4</span></span></p><p><span style="font-size: 12px"><span style="color: DarkGreen">barbell curl 6x4</span></span></p><p><span style="font-size: 12px"><span style="color: DarkGreen">Dumbbell tricep extension (both arms) 6x4</span></span></p><p><span style="font-size: 12px"><span style="color: DarkGreen">finger curls 4 sets</span></span></p></blockquote><p></p>
[QUOTE="sachith19920726, post: 21911180, member: 330471"] [SIZE=3][COLOR=DarkGreen] කාපං මචං.. බත් හරි කමක් නෑ පුළුවන් තරම් කාපං :yes:[/COLOR][/SIZE] [SIZE=3][COLOR=DarkGreen]දවසක් ඇර දවසක් කරන්න පටන් ගනින්.. මුලින් basic schedule එක නෙ බන්.. squats 8x2 6x2 standing barbell calf raises 8x4 dumbbell pullover 6x4 bench press 8x2 6x2 overhead press 6x4 behind the neck press 6x4 barbell curl 6x4 Dumbbell tricep extension (both arms) 6x4 finger curls 4 sets[/COLOR][/SIZE] [/QUOTE]
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