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Message: <blockquote data-quote="gym_Pappa" data-source="post: 17937100" data-attributes="member: 526047">English walin daala thiyenne Sinhalen Okkoma Wisthara type karanna mata me welawe baha Workout eka type karala ma Nidimathaiii Lifting gana danna kattiya poddak kiyapan me workout eka hodaida kiyala ? Man meka 1 - 2 Months (8 - 10 Weeks) wage karanna hithan inne .....New workout to Maintain Strength , to Build Weaker Body Parts and Abs StrengthThis Workout will be super Simple , Consisting of 3 Days and Main Focus will be my ABS , Fixing Strength Imbalances in my Left and Right Arm, Building my Lats strength and Forearms Grip Strength.This is Similar to a Basic Back & Tricep +Chest & Bicep +Legs & Shoulders 3 -Day Workout I want to Build My Abs Strength Enough so  that I can Later on (in a few months ) go onto to do the Human Flag .SQUAT , DEADLIFT AND BENCH PRESS ARE CONSIDERED LESS IN THIS WORKOUT SO I ONLY DO ONE EXERCISE FOR THOSE BODY PARTS.CALFS, TRAPS , MIDDLE AND BACK DELTOIDS have been completely disregarded in this workout. Added Barbell Row,  just Because I love doing it .I Added Deadlifts and Squats to the Beginning of the week so I can get them out of the way. As they are Compound lifts they require a lot of Strength and I will feel tired after them , so I added them to the beginning of the week , this way I have a full week to recover from them and the rest of the lifting days will be much easier to handle as most of the exercises on those days don't require too much energy...Like I said I want to fix Strength Imbalances in my arms so I added One Exercise that uses both arms Simultaneously(two arm workouts eg- Tricep Dips ) and One exercise that uses each arm to Lift Individual weights ( one arm workouts - eg Lying Dumbbell Tricep Extention )Added two Bench press exercises cause My Bench is Pretty Weak..Static Deadlifts holds are for Building Grip Strength Added PAUSE LIFTS (Pause Bench , Pause Lat Pull down) as in power lifting they are used to Build Strength( Since I need to Build Strength in my weak areas) MONDAY - Squat 3 * 6 DeadLift 3 * 6Tricep Dips 4/4/4/4  (4 sets 4 reps) Later on 5/4/4/4 and continue till 5/5/5/5Lying Dumbell Tricep Extension 3 * 10Wednesday- BENCH PRESS 4 * 6Pause Bench Press(5 Seconds) 3 * 4Lat Pull Ups 4/4/4/4(4 * 4) Later on 5/4/4/4 and continue till 5/5/5/5Pause Cable Lat Pull Downs (5 Seconds) 3 * 6Shotgun Row 3 * 12Friday- Barbell Bicep Curls 3 * 6One Arm Dumbbell Preacher Curl 3 * 8Barbell ROW 3 * 6Static Deadlift Holds 30 Seconds * 4Dumbbell Front Press 4 * 6Pause Barbell Front Press (5 Seconds) 3  * 5ABS workouts are done to Build Enough Strength so I can do the Human Flag EventuallyAbs Workout #1 ( Do abs on all 3 days)Leg Raises 4 * 6 Later on FULL Leg Raises 4* 6 ( Knees Touching the bar )Flat Planks 1 Minute * 3 later on 1 Minute * 5 Sets Side Planks 30 Seconds * 3 (Both sides) Abs Workout #2 For Later on in the Workout Full Leg Raises 5 * 5 later on 5 * 8One arm out Flat Planks 30 Seconds later on 45 Seconds up untill 1 MinuteSide Planks 1 Minute * 4 ( Both Sides) Abs Workout #3 Window Wipers 4 * 6 later on  5* 5 up untill 5 * 8Half Human Flags , Both Sides 3 * 5 ( Basically trying Lift you legs to human flag position) CARDIOI will be doing the Elliptical Stair Climber machine instead of Treadmill (due to My Leg injury)Mainly I will try to hit 200 Calories (Calories estimated by the machine) before the Workout and200 Calories after the Workout . Though this isnt much cardio for me as I have used this machine for more than a year and I think I only burn around 250 calories if I do the machine even on Max settings for 12 Minutes......</blockquote>

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