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Exercise | Sets | Reps/Mins for Muscle Growth | Reps/Mins for Fat Loss |
Fast Walking | 1 | 10 minutes | 20 minutes |
Leg Presses | 3 | 8-12 reps | 15-18 reps |
Stiff Legged Deadlifts | 3 | 8-12 reps | 15-18 reps |
One Legged Calf Raises | 3 | 15-20 reps | 20-30 reps |
Lat Pulldowns | 2 | 6-10 reps | 15-18 reps |
Seated Cable Rows | 2 | 8-12 reps | 15-18 reps |
Incline Bench Presses | 3 | 6-10 reps | 12-18 reps |
Alternating Dumbell Curls | 3 | 8-10 reps | 12-18 reps |
Dumbell Kickbacks | 3 | 8-10 reps | 12-18 reps |
Crunches | 1 | 40-55 reps | 40-55 reps |
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