nannaththara wu kollek defa body eka build kala yuthuya,natinam nannaththara wu kolleta lovigaha wetha lan viya nohaka,mulinma nannathara wu kollek "no smoking" viya uthuya,bona ekek nam beema adu karala nawattalama danan one,ewata giyouth ehama nannathara weemata oba kala nigaruwak we.
menna mekai lanagama tiyena jym ekata yanna one,dan me nannaththara wu kolla bon ne,u dan anga hondata wadina kama jathi ganna one,hinawenna epa.
1.rata indi ekka samaposha
2.kiri
3.bittara dawasata 1k wath one.(dan me nannathtara wu kollata hariyata kellek nati nisa reload wata yana salli ithuru karala ewain biitara, kottu wage ewa kanan one
ok dan menna shedule eka meka gahan nam umba tiaka usa parandal size kollek wenna one
jym eke ekagen ahagena warm up exsiz tikak karapan
mul dawas 3 wage light weight dala ange balance hadenna
1.fulover 8 set 3i
2.machine eke front 8 set 3i
3.machine eke back 8 set 3i
4.bench 8 set 3i
5.barbel ful curl 8 set 3i
6.antimata forearm 15 set 3i gahala gedara gihin andum tika hodala kala paya 2k nidaganin me tika mul dawas 4 wage dawasak ara dawasak gahapan
ISSARAHATA KIYANANM TAWA WENNA ONE DEWAL
haha. Lol
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