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Message: <blockquote data-quote="coolkyj" data-source="post: 12031841" data-attributes="member: 94263">machan...ape gym walata ena godak un karana widiya waradi..!!<img src="/styles/default/xenforo/smilies/default/frown.gif"  class="smilie" loading="lazy" alt=":frown:" title="Frown    :frown:" data-shortname=":frown:" />okkoma wage karanne apu welawe idagena weight lifting.. NO CARDIO AT ALL..jola bassanna nam aniwa CARDIO karanna one.. dats either jogging, walking or anything that makes ur heart pump faster....umbala man kiyanawata 30mins cardio karapan, workout karanna kalin..abs exercises witarak karata abs ganna be.. all of us have abs.. but hidden under a thick layer of fat.. cardio burns that fat.. i have been liftin for nearly 3 years.. um 20 now.. doing cardio has given me a nice body with less fat..a superb 3 day workout for a beginner..30 mins cardiocrunches ab twisters dumbbell pullover 8*3bench press 8*3dips 10*3front military press 8*3chin-ups 8*3bicep curl 8*3lying downs 8*3half squats 8*3 (be careful when doing this for the 1st time.. use the RIGHT FORM)BELIEVE ME.. this is the truth.. check out this site .. IT SAYS EVERYTHING and its 100% free..<a href="http://www.scoobysworkshop.com" target="_blank">www.scoobysworkshop.com</a>THANKS..</blockquote>

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