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Message: <blockquote data-quote="sachi911" data-source="post: 14506860" data-attributes="member: 265113">budu ammo 300k karanna epa yako? uba marenna da hadanne? <img src="/styles/default/xenforo/smilies/default/P.gif"  class="smilie" loading="lazy" alt=":P" title=":P    :P" data-shortname=":P" /> ehema nemei ban , 10*3 kiyanne oya thiyena 1 exercise ekak, eg: barbel curl eka kiyamu. eka 10 parak karama 1ka set 1i. (ethakota 10reps=1set) e wage set 3 karanna eka thamai 10*3 kiyanne. okkoma reps 30i ethakota. eka muscle ekak workout karala iwara wela ilanga ekata hiyoth hodai mama hithanne. naththan uba mulinma barbel curl eka karala antih okkoma 1 set eka gaane karala aye 2nd round enakota ube bicep eka hondata rest wela iwarai ne. ehema karama wadiya wadinne na. barbel eke sets 3ma karala anth workout ekata yanna. set 2k athare godak rest karanna epa. 60sec max wage.</blockquote>

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