 neenu vaaaraniki  6  sarlu cheyagalige beginners - intarmediate push - pul - legs workout roteen ‌ ni srushtinchandi .
1 va roeju  ( push ):
5x5  bench presse 
3x8  incline bench presse 
3x8  ovar hd presse 
3x8-12  triceps push ‌ doun 
3x8-12 3x8-12  lateral raiz ‌ thoo triceps ex ‌ tension suupar ‌ sett 

2 va roeju  ( laagandi ):
1x5  ded ‌ lifft 
3x8  lott pul ‌ doun 
3x8  kuurchunna various 
3x12-15  phas pul 
4x8-12  incline curl 
4x8-12  hammer curl 

3 va roeju  ( kaallu ):
2x5  squat 
3x8  romanian ded ‌ lifft 
3x8  legg presse 
3x8-12  kuurchunna legg curl 
3x8-12  standing coff raiz 

4 va roeju : ( push )
5x5  ovar hd presse 
3x8  incline bench presse 
3x8  bench presse 
3x8-12  triceps push ‌ doun 
3x8-12 3x8-12  lateral raiz ‌ thoo triceps ex ‌ tension suupar ‌ sett 

5 va roeju  ( laagandi ):
5x5  vangina various 
3x8  lott pul ‌ doun 
3x8  kuurchunna various 
3x12-15  phas pul 
4x8-12  incline curl 
4x8-12  hammer curl 

6 va roeju  ( kaallu ):
2x5  squat 
3x8  romanian ded ‌ lifft 
3x8  legg presse 
3x8-12  kuurchunna legg curl 
3x8-12  standing coff raiz 