Day 1: Chest & Triceps Bench Press: 3 sets of 10 reps Dumbbell Flyes: 3 sets of 10 reps Tricep Dips: 3 sets of 10 reps Day 2: Back & Biceps Pull-ups: 3 sets of 10 reps Bent Over Rows: 3 sets of 10 reps Barbell Curls: 3 sets of 10 reps Day 3: Rest Day 4: Shoulders & Abs Overhead Press: 3 sets of 10 reps Lateral Raises: 3 sets of 10 reps Crunches: 3 sets of 15 reps Day 5: Legs Squats: 3 sets of 10 reps Lunges: 3 sets of 10 reps per leg Calf Raises: 3 sets of 15 reps Day 6: Cardio & Flexibility Jogging or Brisk Walking: 30 minutes Stretching: 15 minutes Hamstring Stretch: 2 sets of 30 seconds hold per leg Quad Stretch: 2 sets of 30 seconds hold per leg Shoulder Stretch: 2 sets of 30 seconds hold per arm Tricep Stretch: 2 sets of 30 seconds hold per arm Day7: Rest
Ngawiteh chhim leh hmar lai a rap laitak hi rapper ahchuan professional anihna alangtlat tuman antluklo gnie pon tluklo ..keimah fasalthra zakima fans namber uan.
❤mood off laiin k en a,k nuii nasa maia..avan rapthlak em😂 Mr.Ramboss,hman deuh khan k hmuu chea,Aizawl ah..k nuii tuttutt ringawta,kn piaha hmeichhia khan a lo en nasa ngang maicheaa,,k nuih a tiza zual ..ibula awmm anuam agchu aw.. Gogo..u r my no.1
A hlathu hi ngaithla Chiang ve chhin teh u.... a hianghlimna par a thliahsak dan kha ..lukham khan te khamlo te hnungzawng leh hmazawng ten a lo ti ningei tur ani😂😂
#Kawimah bialnu mekhaw tlangval in chhim leh hmar chhak leh thlang hawi zawng ten daine murte pichhe murte lukham kham lo zawng ten lukham hnungchhawn zawng ten a thianghlimna pâr a lo thliah sak e..... Kawimah thinlung nâ in kawimah mitmu far jawi jawi e🤣🤣🤣
Day 1: Chest & Triceps
Bench Press: 3 sets of 10 reps
Dumbbell Flyes: 3 sets of 10 reps
Tricep Dips: 3 sets of 10 reps
Day 2: Back & Biceps
Pull-ups: 3 sets of 10 reps
Bent Over Rows: 3 sets of 10 reps
Barbell Curls: 3 sets of 10 reps
Day 3: Rest
Day 4: Shoulders & Abs
Overhead Press: 3 sets of 10 reps
Lateral Raises: 3 sets of 10 reps
Crunches: 3 sets of 15 reps
Day 5: Legs
Squats: 3 sets of 10 reps
Lunges: 3 sets of 10 reps per leg
Calf Raises: 3 sets of 15 reps
Day 6: Cardio & Flexibility
Jogging or Brisk Walking: 30 minutes
Stretching: 15 minutes
Hamstring Stretch: 2 sets of 30 seconds hold per leg
Quad Stretch: 2 sets of 30 seconds hold per leg
Shoulder Stretch: 2 sets of 30 seconds hold per arm
Tricep Stretch: 2 sets of 30 seconds hold per arm
Day7: Rest
Yea buddy
Pasaltha zakima ,.Thlawilawm a request🙏🙏
Chhungkua a ngaihthlak chi loh a nih hi 😂😂😂😂
Ka ngaithla Zak zawk alawm keipawh😂😂 ...amak lutuk hi I react thiam lutuk
a lo.puk ve mi😂😂
Ka Nui nasa lutuk😂😂😂😂😂a phuah Thiam tawp 😅😅
kimtea fishtail hla (pasaltha zakima bik) ho hi rn react zel la,a hma ami zawng2 te poh.. zaithiam si, nangma react hriat a chakawm 🤗
Het.. ava na vawng2 em😂
i va ngaih awm ve i reh top a😂🎉❤
Chhu puk😂😂😂
Ngawiteh chhim leh hmar lai a rap laitak hi rapper ahchuan professional anihna alangtlat tuman antluklo gnie pon tluklo ..keimah fasalthra zakima fans namber uan.
Nangmah hian nuam itilutuk a 😂😂
Kan chhungin kan ngaithla kan hlim tlang hle ni😂
In va meng rei ve mutoh ru😂
ava tha si em,😂😂
Yes
A model chu a rawn nei puk kal hle mai a. 😂😂😂😂
Justice for pasaltha zakima😅
A thunawn chhim leh hmar😂😂 nawk² kha analh😂😂
Zakima hi ka ngaisang,❤❤❤,a fan ka ni🎉🎉
Zonun band (Medley) chu lo react ve tawh la, An bassist Siama famta te mawlh kha.. I thianpa Kimkima hming mawlh khan.😃
Aizawl ksi 😅😅😅😅
😂😂Nawk nawk mai a
Nasa takin ka lo nuieee😂
❤mood off laiin k en a,k nuii nasa maia..avan rapthlak em😂
Mr.Ramboss,hman deuh khan k hmuu chea,Aizawl ah..k nuii tuttutt ringawta,kn piaha hmeichhia khan a lo en nasa ngang maicheaa,,k nuih a tiza zual ..ibula awmm anuam agchu aw..
Gogo..u r my no.1
Mastea is back... request 👍
Project fishtail - Chhinlung chhuak tih kha react leh lo² teh sir... inthlan ahnai bawk a😅
A dik chiah 😅
Boss bal deuhva i nuih hian ka nuih aza zual ❤😂
Hehehe shubasss ani twp..
A va zaithiam emem 🔥🔥
A zaithiam zek a mintinuihnem lutuk 🤣🤣🤣🤣🤣🤣🤣🤣🤣
Hla rapthlak tak ani😂😂😂😂😂
A hlathu hi ngaithla Chiang ve chhin teh u.... a hianghlimna par a thliahsak dan kha ..lukham khan te khamlo te hnungzawng leh hmazawng ten a lo ti ningei tur ani😂😂
Ka nui ngat ngat kha lai line tak kha chu😂
A thliak nasa khawp mai😂
Lukhaam khaam lo zhong te 🤣
Awiii hit e 😂😂tinge a bialnu thianghlimnapar chu an lo thliah saka? 🤣
Ka lo ngaihtuah daih zawk chu chhu puk tih hla thupuiah pawh nula model tur an lo awm ve zel a 😂😂😂
🤣🤣🤣🤣🤣😭
Niang chu mawle, a mak ngawt mai.
😂🎉
Pu ramboss seol palai au aw kha a request ve duh a a thei angem
He pa hi chu kaduh ania mirethei te tan vidio asiam sak hnemtoh sia ka ngaisang ania
Awi awi😂😂😂
Model khi hlawh ṭha deuh pe rawh se.. Chhupuki an tih phah hlauh phei chuan a zia lo dawn e mai😛😅😅
Ka nuih huk chu...a pawi dawn emai😂😂😂
@@cmapuii508nagmah kha c puki😂
A zak dawn emai a hmelhriat te'n an ko ang tih a hlauhawm 😂
🤣😆😆
😂😂😂😂😂
Kan nui teuchu le zaithiam zek bawksi🤣🤣🤣🤣🤣🤣
Pasaltha zakima hla danng request sir
Fiamthu deuh mah nise, hetiang hla zahmawh leh duk daklo deuhah hian a modelah hian an tang duh zawk hi ka ti thin.
Chhu puk model 😂😂😂
A va nalh dangdai veeee,🎉🎉🎉
I tan ka lo kir e ka lam lo hawi leh rawh - cfla
A aw hi a cial mai bakah zaitha law law se kati eee....zaithiam boksi ..funny laitakhi😂😂😂😂
He mikhual tlangval hian nula thianghlimna hi ava han thliak nasa bian bian tak. 😂😂
A aw a mawiin,a thiam hle mai.
A thunawn chu pui miap² ehh 😂😂
Sir Next ah The Friday show in a kawm na Siali satu pa kha reaction nei la Live in, Siali leh, Zodi hla ka phur zolo asa a nalh lutuk
Nia...dik chiah
i hre ve chiah anih kha. Pasaltha zakima lar tak tak kha chu pui tak ani
Thiang hlim na par in thliah sak na pro lutuk🙄😹
Ka nui nasa lutuk pum na vek 🤣🤣🤣
A zaithiam hle mai
Helam ah likes
Nuih loh chu har ngat ngat e😅😅😅😅
Dainemul te bichhemur ten a thianghlim na min thliasak e...😭
Den lutuk😂😂😂😂
Ramhlun(s) khuangpu anih lai atang tohin lalhnehkima hian sailova a ngaisang toha azai dan inang khi chu amak lo ve, a vengpa tan cuan😂😂🎉🎉🎉
I sawi dik hle mai a, naupan lai a tang a inkawm kha kan nia, i sawi dik khawp mai
A hla thu hi chu... han ngai thla ula.... massage tone ri a sawina mai nia... i ngaihthlak dan her rem ru😂😂😂😂😂😂😂😂😂
Mawilo vee
chhu puk tih khi. Chhu in hawhsak i pawisa ka lo puk kn tih ang a puk zawk hi a kawk in ka hria
Pa sa riat vel in maw a nuai😂
Thu nawn chu pui riap riap ve le 🤣🤣🤣
He hla hi a nalh viau na a, a fel hmul lo🤣
DEN ULTRA PRO MAX.... PICHHE MURRR.. LAI KHAHHH 🤣🤣🤣🤣🤣🤣😊😆😆😆😊
A thu nun chu pui miah2 ve aw🤣🤣🤣
Awi aza lutuk😂😂😂
sir.pasaltha zakima chapter 1 k request e please
Model a hian an tang duh zawk e😂😂😂
Nia pasariat lai anih tak kha mawle😂
🤣🤣🤣🤣🤣ka thi hmiahhh
Ka nui khuh bawrh bawrh alom lee🤣🤣
Ninom eee😂chhupuk
Model tur hmu veleh zel thei tho 😂😂😂😂😂😂
Aiah thawlhuaui😂😂😂
I hmu fuhthei bik rereng😅😂😂
Chhu puki reng2 pawh hi,a lerh kawh ve hrim2 a nih hi..😂😂😂
Pa sariat ka duh ltk ..
Lalenkawli tak hi chu awww va in hmeh tak 😂😂😂😂
lukham kham.lo hi nawm hmel.ve😂😂
Lunglen....nui hiau music video tih kha react rawh...a pui ltk
Umm..Zahmawh sawi,i inthlahrun danah hian,Chhungkaw fel tak a tang a chhuak i ni ngei hian ka ring...i ni bawk ang..
Deuh nawk nawk chuan ah 😆😆🤣🤣
Posy 8 🤣🤣🤣🤣🤣
Zakima nge nge😊
Hla den tak ani 💀💀
Ram boss chu, react tur i hria e,, ataka hmuh i chak awm
😅😅😅
Pasariat velin a thianghlimna par alo thliak alawm😂
Ka u zakima hi chu abon ve chiang alawmmm😂😂🎉🎉🎉
Ai ah thawl huau i❤
Pangngai deuhian han zâi seh aw......
Ka ning thei eeee😂
Zakima hian talen angah asin
I VA Han sawithiam tak😂😂😂 ,posi 8 vel in😂😂😂
😂😂😂😂😂😂😂😂😂😂
Zilhhauna Hruaia elfaza ft may reqyest
Ai ah thawl huau i😅
Duh pa
#Kawimah bialnu mekhaw tlangval in chhim leh hmar chhak leh thlang hawi zawng ten daine murte pichhe murte lukham kham lo zawng ten lukham hnungchhawn zawng ten a thianghlimna pâr a lo thliah sak e.....
Kawimah thinlung nâ in kawimah mitmu far jawi jawi e🤣🤣🤣
👍👍👍👍