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Message: <blockquote data-quote="somadasa" data-source="post: 12034786" data-attributes="member: 220773">awshya ne machan! mama kiyana widiyata gahapan!mekath ekka salli thiyanawn optimum whey protein ekak ganin! nettam multifit whey protein ekak ganin!day 1bench press 10x8x8<img src="http://fitnessanddefense.com/wp-content/uploads/2011/03/bench_press.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />dumbbell bench press 10x8x8<img src="http://www.building-muscle101.com/images/flat_bench_dumbel.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />incline bench press 10x8x8<img src="http://blog.fitnessvtc.com/wp-content/image/Incline-Bench-Press.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />incline dumbbell bench press 10x8x8<img src="http://fitnessanddefense.com/wp-content/uploads/2011/03/decline-dumbbell-press.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />ABS (15 min)[YOUTUBE]bQr-sHwlJM8[/YOUTUBE]Day 2seated dumbell curls ( alternative) 10x8x8<img src="http://menfitnesshub.com/wp-content/uploads/2012/01/seated_dumbell_curls.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />seated dumbell curls ( both hands)10x8x8<img src="http://dumbbell-sets.com/wp-content/uploads/2011/04/Dumbbell-Curls2.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />seated dumbbell concentration curls 10x8x8<img src="http://gofitandhealthy.com/wp-content/uploads/2012/01/conc_curl.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />incline dumbell curls 10x8x8<img src="http://fitnessanddefense.com/wp-content/uploads/2011/04/incline-dumbbell-curl.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />  Dumb-bell tricep extension 10x8x8<img src="http://www.myfittribe.com/files/exercises/one-arm-dumbbell-triceps-extensions.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />Dumb-bell tricep extension 10x8x8<img src="http://www.menshealth.com.sg/system/files/shared/fitness/dumbbelltriceps_ex4.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />Day 3Overhead Barbell Press 10x8x8<img src="http://www.healthtotalbody.com/wp-content/uploads/2010/05/Barbell-Overhead-Press-with-Smith-Machine.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />dumbell Overhead Press10x8x8<img src="http://visa-express-shanghai.com/wp-content/uploads/2010/04/seated-shoulder-press-drawing1.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />  dumbbell Side lateral raises 10x8x8<img src="http://www.building-muscle101.com/images/lateral_raises.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />barbell back press 10x8x8<img src="http://www.building-muscle101.com/images/press_behind_neck.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />dumbbell backlift 10x8x8<img src="http://fitnesslifting.bizhat.com/weight%20lifting%20exercise/poze/hamstrings/The%20Dumbbell%20Stiff%20Leg%20Deadlift.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />ABS (15MIN)</blockquote>

Verification: Hathara warak wissa keeyada? (Hathara wadi karanna 20)

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