 kindhi vyaayaamaalu e kamdaraalanu nirminchadamlo sahayapadatayo anaku cheppandi :  bench presse ,  dips ,  dambel curls ,  ded ‌ lifft mariyu squat .
 bench presse mariyu dips vyaayaamaalu chaathie mariyu triceps praantaala chuttuu kamdaraalanu nirmistaayi .  dambel curls kandarapushtini lakshyangaa chesukuntayi .  ded ‌ lifft ‌ lu byaak mariyu korr kamdaraalu alaage mee glutes mariyu haam strings rendintini target chestaayi .  chivaraga ,  squat ‌ lu kuad ‌ lu ,  haam ‌ yestring ‌ lu ,  glutes mariyu korr kamdaraalanu lakshyangaa chesukuntayi .