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Message: <blockquote data-quote="Anushanga777" data-source="post: 16235474" data-attributes="member: 405144"><p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">menna mchn shedule eka </span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">ඔක්කොටම කලින් කියන්න ඕනේ කොච්චර හොදට සෙල්ලම් කරත් වැඩක් නෑ. හොදට කෑම ටික ගත්තේ නැත්තම්!!!</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue"></span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue"><u>day1</u></span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">incline bench press-12,10,8,8</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">bench press flat-8*4</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">dumbbell press(flat)-8*4</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">pec deck-8*4</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">barbell curl-12,10,8,8</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">alternative dumbbell curl-8*3</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">lying dumbell curl-8*3</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue"></span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue"><u>day2</u></span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">squat 12,10,8,8,6</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">walking launges 8*3</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">leg press 8*3</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">romen deadlift 8*4</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">calf raises15*5</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">skull crushers8*4</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">french press8*3</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">pess down8*4</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue"></span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue"><u>day3</u></span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">barbell rowing-10,10,8,8</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">one arm dumbell rowing-8*3</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">back extension-10*4</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">dumbell shrugs-8*4</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">shoulder press8*4</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">backpress-8*3</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">Dumbbell Front Raises-8*4</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">lateral raises-8*3</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue"></span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">note- remember this shedule is more suitable for moderate builder</span></strong></span></span></span></p> <p style="text-align: center"><span style="font-size: 15px"><span style="font-size: 18px"><span style="font-size: 15px"><strong><span style="color: Blue">මචං මේකේ අඩුපාඩු තියනවනම් දන්න අය පොඩ්ඩක් කියන්න හොදේ</span></strong></span></span></span></p></blockquote><p></p>

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