Thanks aiye mama oyage video godak balanava mata wayasa 14. mn mechchara kal hithan hitiye mn godak mahathai kiyala passe thama therune mage bada vitharai loku atha paya podi kiyala mama home work out thama karanne ❤mn meka anivarenma karanava tnx aging for your advice and motivation 😊😊😊
Man ada thama video eka baluwe 1st time loku idea ekk gatta meels gana idea ekk na.pulwannm mata ganna ona meels gana idea ekk denna.video eka nam godak watinawa good luke aiya.
Hi my brother oyata oyage body weight eka aran KG valin eka 2 wadi karanda eh ena gana grams walin protein gatha nam hari. Eh kiyane oya 60KG nam 60*2 = 120 grams of protein gatha nam muscle build karanda harima lesi
aiye mm yna gym eke trainer mt kyla thyenne ekm shedule eka masa 3k krnna kyla.gym eke machines ehm tikk adui,but me gym eken hoda result gththa aya innwa(ghin dn masyk wenwa thma legs wlt mukuth kre na)
Ayye mama thama igena gannawa. mata workuot karana eka prashnayak neme eth gym giyata passe mata anith wada karanna baha forcus ekak naa, tired,anikaa mata aga hadanna hadissiyak na long term karanawanm (sathiyata dawas keeyak,workuot count eka kochcharak wge thibboth hodayda)
❤❤❤ keep it up brother.❤❤❤.Brother eggs bona eka hodaida? After work out? Cheese ehema kana eka hodaida? Mama godak gedara work out karana kenek.Dumbbles and barbell walin.mama godak focus karanne tricpes,biceps chest shoulders and legs walata.week ekata days 4k thama work out karanne.but mama eka digata dawas 3k workout karala eka day ekak rest karala aye itapasse day eke workout karala schedule eka complete karanawa e week eke .mama 3 melasma ekama wage kanawa ekama size ekata.main meals walata amatharawa extra meal ekak wage gannwa pizza ekak pan size nathnm biscuits nathnm buns,nathnm samaposha,aggala wage.mata kiyanna mama karan yana widiya harida? Nathnm mistakes thiyenawada? Change karanna ona points thiyenawada? Kana widiya wenas karanna onada thawa? But mama legs workout karanna tikak wage boring.mata poddak kiyanawada bro thawa mona wage dewal walatada attention karanna ona kiyala.mama godakma target karanne biceps & tricpes muscles buildup karanna.please reply me brother.I hope your reply Im soon bro.❤
Dakpu supiri pork ayye❤ tnx maath ad idn promised wenw oy tik hariytm krnw❤ mge awula bada thmi ayye😢 mn gym ynw bada arenna anith parts supiri😊 mn aniw bada adu krla ayyt msg ekk dnw😊😊😊😊❤ p
Niyamai malla mata harima sathutui oya mhe video eken full use ekak ganna ekata, aniwaren ma oya oyage goal ekata yanava eka mata hondatama sure. Oyage goal ekata gihin mata message ekak danda mama message eka balaporothven innava ❤️
Bro barida personal train karanna
Ow mama karanava brother mhe link eka balanda, forms.gle/K1cWSbX4m3tyc2yB6
අඩෝ thambnaill එක 😂.
පට්‍ට creative ඈ....
හැම එකකම වගේ thambnaill සුපිරී
මහත කෙනෙක් නම් මොකද්ද කළ යුත්තේ ඇග හදාගන්න... මහත කෙනෙක් කොහොමද කෙට්ටු කරගන්න ශරීරය ගානට උසට බර ගැලපෙන විදළපෙන විදියට හදාගන්න විදිහ පොඩ්ඩක් විඩියෝ එකක් කරලා දානවා නම් ගොඩක් වටිනවා...
Sure brother
Thanks aiye mama oyage video godak balanava mata wayasa 14. mn mechchara kal hithan hitiye mn godak mahathai kiyala passe thama therune mage bada vitharai loku atha paya podi kiyala mama home work out thama karanne ❤mn meka anivarenma karanava tnx aging for your advice and motivation 😊😊😊
Kiynna wachana ne Aiya gym side eken man dekka lankwa suppa channel eka❤️ 😍
Thank you my brother
සුපිරි content එකක් ❤️
නියමයි BIG Broh !
Full body දවස් 4ක් කරනවා.
සදුදා, බදාදා, සිකුරුදා, සෙනසුරාදා
අඟහරුවාදා, බ්‍රහස්පතින්දා, ඉරිදා Rest days
බර 62kg උස - 178cm
එක Muscle group එකකට Excercises වර්ග දෙකක් අවමය තියෙනවා. Schedule එකට පැය 2+
උදා-: Chest - Bench press, Bench flys, inclined press
ප්‍රශ්න තුනටම උත්තර ඕන රජෝ 😌❤️
01. අයියේ Full body excercises කරනකොට එක muscle group එකකට sets 3k ප්‍රමාණවත්ද Reps 8-10 අතර ?
02.Full body කරනකොට එක muscle group එකකට excercises දෙක ප්‍රමාණවත්ද efficiently මේ වැඩේ ගොඩ දාගෙන Bulk වලින් Body එක up කරගන්න. ( Becoz Excercises වැඩි උනාමත් calories ගොඩාක් burn වෙන නිසා bulk කරන එකට කේස් නිසා)
03. විය යුත්තේ කෙසේද ?
(Becoz අවුරුදු 22 ගෙවිලා ඉවරයි. අවුරුදු 24 ඉවරවෙනකොට Efficient ලොකු පෙරලියක් නම් ඕනමයි 😌)
1 - Oyage hondata hadila thiyena muscles walata sets 3 - 4 karanda anith ewata 3k thiba nam athi, oyage body eke muscle eka hadena widiha anuwa eka wadi karanda. Reps 15 - 10 wage range ekaka yanda puluwan eka oya karana exercise ekath ekka wenas karaganda.
2 - Oyage loku muscles walata full body karadi aduma dekak daganda, (Chest, Back Legs) anith ewata 1 ka gane karanda. Workout karana dawas wena kara ganda Chest full body | Back full body | Legs full body kiyala ethakota chest full body dawasata chest exercise dekak or thunak anith ewa 1 gane.
Meka nikan idea ekak witharai oyata hariyana widihata adjust karaganda try karala balala.
3 - Bulk eka karagena yanda 75kg walata wage vena kan iwasimen 8-12 months dila, iwasimen hadisi wenne nathuva hariyata honda dewal kala karaoth 24 wedi oyata one peraliya balaganda puluwan.
Mage answers oyage body ekata match wena widahata mulin ma try karala adjust karan karanda.
All the very best oyage journey ekata 🏆
@@aresperera
Thank you very much BIG Broh ❤️
දවසක හමුවෙමු 🫶
අයියේ මම අවෘදු 4 ක් gym ගියා මස කියපයක් යම්ම බැරි උනා ඇග බැස්සා දැන් කොච්චර ගැහුවාත් ඇග හැදෙන්නෙ නෑ නේ
Kanava madi ekai podak wadiyen eka digata massayak kanda aniwaren change ekak venava
Thaman Ta Set Wena Workout Plan Ekak Thaniyema Hadane Kohomada ?? - ruclips.net/video/YrISol3C1ZI/видео.html
Thank you brother. Digatama karan yan. Gym gana hamadeyakma one.
Sure my brother
Niyamai bn ayye mm home wrcout karnne godak DeWal igena gaththa ayye tanx bn👍🤗🤟
Niyamai malla
RAd -140 gana review ekak one please 🙏 short ekak hri awulak nah🥺🙏
aiye mata aurudu 15 gym giyata kamak nadda🤔
Wade supiri aiye..next level apitanam digatama yamu❤🎉
Aniwaren ma malla
Keep it up brother💗
Aiye mt 16 thama teenagerslata video ekk krnnko yt ekema nahane ewwa
Sure malla oyata mokak gana da one danaganda ?
@@aresperera diet ,workout plan, protein ganna onid nadda e wage points gana ❤️
@@Ushiraaaa ruclips.net/video/NVo1I1ozQgA/видео.html meka balanda diet gana
Kiwwa hama wachanema gym life ekt wadagath brother ❤
Man ada thama video eka baluwe 1st time loku idea ekk gatta meels gana idea ekk na.pulwannm mata ganna ona meels gana idea ekk denna.video eka nam godak watinawa good luke aiya.
Mn kochchra kewath wedak ne 😢 kettu wenawa mata swapna mochanaya wenawa aga bahinawa gym giyoth mahath weida
සර් මම දැන් meal එක ගන්නකොට බත් වැඩියෙන් ගන්නවනේ එතකොට මගේ බඩ වැඩි වෙන්නේ නෑ නේ
Aran balanda yadi ehema podi wenasak bade penava nam mahatha wadi wage ethkota podak adu karanda, ekai api patan gadhi ma podi pramanayak wadi karan kane
මේ විදිහේ chart එකක් වැරදිද?
දවසක් හැර දවසක් full body එකටම exercise කිරීම (එක මසල් එකකට exercise දෙකක් හෝ තුනක් වගේ, පැය දෙකක් වගේ කාලයක් තුල?)
Ow eka hondatama hondai ehema karan yanda kale yadi nikan ma body ekath wenas wenava
@@aresperera e kiyanne chart ekakata workout 18-20 wage thibboth wadi weida😊
Hi brother, Thanks for the advice, dawasata protein grams kiyaak ganna onida kiyala poddak kiyanna puluwanda?thanks in advance
Hi my brother oyata oyage body weight eka aran KG valin eka 2 wadi karanda eh ena gana grams walin protein gatha nam hari. Eh kiyane oya 60KG nam 60*2 = 120 grams of protein gatha nam muscle build karanda harima lesi
@@aresperera thank you very much , all the best for your RUclips journey.thanks again for sharing your experience and knowledge.👍
Thank you brother 🥰🦾
Bro oyaa mona hri supplements use karanawada ?
Aiye sampuranama lower body gana video ekak one lower body size karaganna legs hadaganne kohomada kyala
Sure brother
අයියෙ මගෙ සෙල්ලම් කරන්න කලිම් skinny fat තිබ්බා දැන් මස 8 ක් විතර සෙල්ලම් කරා දැන් හිටියට වඩා මහතයි එ උනට තම ඇගෙ කිසිම හැඩයක් නැ skinny fat විදිහට පෙනුම තියෙන්නෙ....එකට කරන්න දෙයක් නැද්ද.මගෙ බර 51kg වගෙ තමා.
mageth bn
අයියෙ මම එහෙම කාලා දැන් බඩ ටිකක් වැඩි නෙ
අම්මෝ සර් පං සිද්ද වෙනවා , මේ දැන් ඒ ගැන හොය හොය ඉන්නකොට video එක හම්බවුනේ
Thank you oyage body eka change kara gamu ehenam dan 🤟
@@aresperera එ් වචන ටිකත් motivation එකක්
Mn dancer kenek.eka cardio ekk ne.mn hamadama dance karanawa.ethakota mata eka nawaththanna oneda😢
Digatama videos danna brother ❤️
Keep it up brother ❤
Thank you brother
Please කියන්න ඔයා ඇග build කරෙ supplements ඇතුවද නැතුවද?
සර් bulk කරද්දී six pack බලාපොරොත්තු වෙන්න බැරිද
Oya prashne mama mhe video eke full cover karanava time thiboth meka balanda, ruclips.net/video/o6ygMGjKdv0/видео.html
Shedull chart ekak denna puluwanda
Ayya podi aulak tiyenva oya sabband karagannq vidihak nadd😢
සුපිරි ❤ ❤ ❤ ❤ ❤ ❤
Aiye oyage pon no awanako
Thank you, my brother
Ayyie face fat belly fat adu krgnna brida bara 50k wage knkta bulking ekak krna gaman
Dila thiyen sheduale ekh ain krnnd
Thanks bro....💪✨that advice more effective bro ..... ❤️
මේ විඩියෝ එකෙ කියන schedule එක Decription දාන්න පුළුවන් ද ලොකු උදව්වක් සර්
❤️thanks aiyeeeh❤️
aiye mm yna gym eke trainer mt kyla thyenne ekm shedule eka masa 3k krnna kyla.gym eke machines ehm tikk adui,but me gym eken hoda result gththa aya innwa(ghin dn masyk wenwa thma legs wlt mukuth kre na)
Thank you bro Keep it up ❤️💪🏻
Usa yanna widiyak kiyannako aiye
Thanks brother ❤️❤️
Bro daily night duty api.pandarata workout karla hemadama dawalta thama nidagnne.dawalta nidagnna eka prashnayakda.bara wedi nowenna balapanawada
Na brother ekata kammak na oya hamena time eke hondata rest karanda
Ayye mama thama igena gannawa. mata workuot karana eka prashnayak neme eth gym giyata passe mata anith wada karanna baha forcus ekak naa, tired,anikaa mata aga hadanna hadissiyak na long term karanawanm (sathiyata dawas keeyak,workuot count eka kochcharak wge thibboth hodayda)
අයියේ ජාන වලින්ම කෙට්ටයිනම් ඒක වෙනස් කරන්න බැරිද
අය්යෙ මං ගොඩක් කෙට්ටුයි කොච්චර කෑවත් මහත් වෙන්නෑ.මේකට මට ගන්න පුලුවන් විසදුමක් කියනවද
ruclips.net/video/NVo1I1ozQgA/видео.html meka balala bulk kiyana section eke kiyana widihata kanda
Home workouts videi ekak one
brother mn udeta kanne na. ehama awlda? dawasata wel dekai kanne. oya kiyapu widiyata thami dawal ra deka kanne. junk food kanne naha.
අය්යා බඩ අඩුකරගන්න පුළුවන් විදිහේ වීඩියෝ එකක් කරන්නකෝ😊😊😊
Oya clean diet ekata yanda gihin podak exercise karanda ganda ethkota nikan ma bada adu venava ehema karala bada aduvune nathan kana pramanaya adu karanda aniwaren ma adu venava
@@aresperera thank you ayya❤️
සර් මේ bulk එකේදී plank වගේ exercise කරන්න හොද නැද්ද
kisi prashnayak na, mage abs video eka balanda eke abs build karanganda full guide ekak dala thiyenava.
Muscle buld කරනකොට එක mascle එකකට කොච්චර exxice කරන්න ඕනේද
Full body or split short answer please aiyeee
පලවෙනි ප්‍රශ්නය වන්නේ comment වලින් අහන කිසිම ප්‍රශ්නයකට answer නැති එක🤔🤔🤔🤔🤔
Ohoma Boru comments danda epa brother 😂
Ayya gym yanne hode age eke mokkd??
Supiri ❤
Ayye mage age 16i creatine use karanawa man weak 4 parak train karama athida?
Good
aiye skinny kenek bulk karaddi home workouts waladi pushups wage ewa slowly karana ekada godak effect wenne?
Ow slow and controlled eh wage ma failure ekata push karanda body ekata challenge wena widihata workout kara nam muscle grow wenava malla
@@arespererabulking period ekedi home workout karana gir knk ta monawada karanna hoda excercise
Aiye den maas hyk giy killo thunk wedi un baranm
Hebei klint wda tikk size wel body ek
Eeth den wediy knn bee ayeth ai e?
muscle imbalance gana video ekak one
Sure brother
@@arespererabulk karana period ekedi monawda karanna ona excercise
2023 n/11/19
Brother full body warkout rutin akka aka muscle akkta exsersiss keya karana akada best?
Bro mn home workout sellam karanawa
Keep it bro❤
Patta bro
Thank you brother
Keep it up brother wade supiri😍🤍
Thank you brother
Super mch 👍
Thank you my brother ❤️
ea kiyane eka exercise ekak gathoth set 3k gahanawa num anthima set eka reps failure venakn gahanna one kiyalada?
💙Hatz off bossa
Thank you brother
Brdh daily 15min wge exercise kroth athid neththn madida
clean food kiyanne monawada... puluwannam list ekak daako plz
fat eka en nathi widiye kama. suger ,polthel nathi kema.
Thanks brother
Any time bro
Bro mama 3 days ghnne chest n back
Shoulders legs
Nicep tricep
Ohoa tama beda gena tienne. Eka aulk nane??
Ow brother eka ehema issue ekak nam penne na
@@aresperera thnks bro
Gammak bosa
සර් මේ bulk එකේදී බඩත් වැඩිවෙනවද
Fat godak kanda epa ethkota ehema bada loku venne na. ehema wena van eh kiyane kanava wadi oya ethkota podak adu karala kanda
Biceps walata workout 6k wthr karama eke waradda mokadda machan. Mkd biceps wala long head ekatai short head ekatai atleast workout deka dekawath karanna epai.
Bicep muscle eka podi muscle ekak oya short head and long head dekata wena wena ma exercise karana eka hondia HABAI oya hariyata bicep curl sets 5 karoth oyage arms Burn wenda wage ridenava, ethkota wena ewa karanda energy madi ekai mama ehema kive oya hariyeta exhaust wenda bicep curls karala enery thiboth sure ara widhiata thawa exercise karana eka hondai
Chest eka build කරන්න හොද push up මොනාද අයියෙ🙄
Mama danna widiyata normal push up ekai diamond ekai karala balanna yt eke search karaka baanna chest ka hadaganna
Thanks machn❤💪
Aiye barbell bench press dumbbell bench press dekama chest ghna dawse ghuwata aulk ndda??
Barbell Bench Press ekai Incline ekai mix karala gahanda, karana exersice eka full effort dala karanda time aparade barbell and dumbbell bench dekama eka dawase karadi
@@aresperera na mm ahnne Aiye dumbbell bench press ekai barbell bench ekai ghala incline press eka barbell eken ghnne nathuwa dumbbell eken ghuwoth aulda
අයියා අත්වල කකුල් වල ජොයින්ට් වල සද්දේ ඇහෙනවා නෙ.හිර වෙනවා වගෙ ඒ වෙලාවට රිදෙනවා 😢
Fish oil capsules ganna brother sathiyata dawas 4k 5k wage
Link Weda na
Aiya daily samaposha 100g aragnn eken loku balapamak krnn plwnd muscle build ekata. ( main meal 3 rice argnna gmn)
Oyage body eke weight eka KG valin aran 2 multiply karanda eh amount eke protein ganda one muscle build karanda
❤❤❤ keep it up brother.❤❤❤.Brother eggs bona eka hodaida? After work out? Cheese ehema kana eka hodaida? Mama godak gedara work out karana kenek.Dumbbles and barbell walin.mama godak focus karanne tricpes,biceps chest shoulders and legs walata.week ekata days 4k thama work out karanne.but mama eka digata dawas 3k workout karala eka day ekak rest karala aye itapasse day eke workout karala schedule eka complete karanawa e week eke .mama 3 melasma ekama wage kanawa ekama size ekata.main meals walata amatharawa extra meal ekak wage gannwa pizza ekak pan size nathnm biscuits nathnm buns,nathnm samaposha,aggala wage.mata kiyanna mama karan yana widiya harida? Nathnm mistakes thiyenawada? Change karanna ona points thiyenawada? Kana widiya wenas karanna onada thawa? But mama legs workout karanna tikak wage boring.mata poddak kiyanawada bro thawa mona wage dewal walatada attention karanna ona kiyala.mama godakma target karanne biceps & tricpes muscles buildup karanna.please reply me brother.I hope your reply Im soon bro.❤
Hi brother oyage body eke adu padu thiyene muscles target karanda. Habai anith muscles uth train karanda nathan body eke kisi balance ekkak na wage penei, diet eka simple and affordable thiyaganda, eggs bone ai? boil karala ganda ko eka godak rasai nhe. Amaru kara ganda epa meka leso kara ganda ethkota nikan ma body eka change venava
එලම
Mama push pull legs workout plan ekak gahanne .monday-push,tuesday -pull ,wednesday -rest thursday -legs,friday saturday sunday -off ,eka hondai da?
Ow eka honda split ekak consistently karan yanda
Supiri supiri 💪❤👌
Thank you, my brother
Oyawa contact kra gnne kohmda?
Instagram wala Dm ekak danda brother
Bro...ගෙදර සෙල්ලම් කරනවා dumbbells වලින්...එත් කෙට්ටු වෙනවා කැම නම් හොදටම ගන්නවා...ච්කන්..බිත්තර ..පිනට් බටර් කෙසෙල් ..සමපොස ..මෙ වගෙ දෙවල්...එත් එක අගලක් වර්දනයක් නැ ...
Sweet potato gannr. Protien welata wada carbs dnner balanner. Protien dnner onr carbs wadi krla balannr
Calorie surplus ekkt meal gttd
Ub kudu gahnawd
Oya thyroid check karanna thyroid prashna thiye nm mahanth wenne na
daily karannaa epa rest day 2k vath teya ganna
superb🖤
Thank you my brother
🔥💪👍👍
👌
🤘😍
🤩
💪🏼🥰
🌟💙💙💙💙
Dakpu supiri pork ayye❤ tnx maath ad idn promised wenw oy tik hariytm krnw❤ mge awula bada thmi ayye😢 mn gym ynw bada arenna anith parts supiri😊 mn aniw bada adu krla ayyt msg ekk dnw😊😊😊😊❤ p
Niyamai malla mata harima sathutui oya mhe video eken full use ekak ganna ekata, aniwaren ma oya oyage goal ekata yanava eka mata hondatama sure. Oyage goal ekata gihin mata message ekak danda mama message eka balaporothven innava ❤️
❤️❤️
7b
💪👍