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<blockquote data-quote="miyuru4u" data-source="post: 23424284" data-attributes="member: 16167"><p>lee mama hitanne 6000 hari 8000 hari gannawa bun shedual ekakata</p><p>uba first time yana kenek nam machan ochara salli dila ganna one na</p><p>basic shedual ekak follow karapan body eka tikak huru wenaakn 6 months wage</p><p></p><p>basic kiwot itin</p><p></p><p>chest ekata</p><p>arams walata</p><p>back ekata</p><p>legs walata</p><p></p><p>chest</p><p>bech press</p><p>dumbel press</p><p>inclined press</p><p>incline dum press</p><p>cable rwing</p><p></p><p>arms</p><p>curl</p><p>dumbell curl</p><p>peacher curls</p><p>tricep extension</p><p>tricep fx</p><p></p><p>back ekata kondata</p><p>barbel row</p><p>cable row</p><p>dumbel row</p><p></p><p>legs</p><p>scot</p><p>leg fx</p><p>tawa tibba nam mathaka na</p><p></p><p></p><p>onna oya wage set ekak tamai tiyenne</p><p>owagen tikak ahagena karapan gym instructor kenek gen</p><p>mama waradi nam mata wada danna kenek mawa niwaradi karanna</p></blockquote><p></p>
[QUOTE="miyuru4u, post: 23424284, member: 16167"] lee mama hitanne 6000 hari 8000 hari gannawa bun shedual ekakata uba first time yana kenek nam machan ochara salli dila ganna one na basic shedual ekak follow karapan body eka tikak huru wenaakn 6 months wage basic kiwot itin chest ekata arams walata back ekata legs walata chest bech press dumbel press inclined press incline dum press cable rwing arms curl dumbell curl peacher curls tricep extension tricep fx back ekata kondata barbel row cable row dumbel row legs scot leg fx tawa tibba nam mathaka na onna oya wage set ekak tamai tiyenne owagen tikak ahagena karapan gym instructor kenek gen mama waradi nam mata wada danna kenek mawa niwaradi karanna [/QUOTE]
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