strength exercises on two or more days of the week that work all major muscle groups (shoulders, back, arms, chest, abdomen, hips, legs)
ymarferion cryfder dau ddiwrnod neu ragor yr wythnos sy'n gweithio pob un o brif grwpiau'r cyhyrau (ysgwyddau, cefn, breichiau, brest, abdomen, cluniau, coesau)