Segno deret ena jerba Maksegno Egir ena yefit eji/biceps Erob Erefit Hamus deretina tikesha Arib jerba ena yehuala eji/triceps Kidame cardio Ehud erefit

Endemnm bians be samnt hulet ken tewat tewat egir sra lelawn kelay yalew lj kemolagodel arif program awtitolhal

I think you should consult your trainer. Most gyms have trainers I guess.