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Glossary
Exercise Program For This Week (Basic)

This workout is designed to be performed 3 times per week on non-consecutive days (i.e. Mondays, Wednesdays, and Fridays).

Exercise Sets Reps/Mins for Muscle Growth Reps/Mins for Fat Loss
Elliptical Trainer 1 10 minutes 20 minutes
Lunges 3 8-12 reps 15-18 reps
Stiff Legged Deadlifts 3 8-12 reps 15-18 reps
Seated Calf Raises 3 15-20 reps 20-30 reps
Pullups (Weighted or Assisted) 2 6-10 reps 15-18 reps
Seated Cable Rows 2 8-12 reps 15-18 reps
Cable Crossover Flyes 3 6-10 reps 12-18 reps
Preacher Curls 3 8-10 reps 12-18 reps
Pullover and Presses 3 8-10 reps 12-18 reps
Crunches 1 40-55 reps 40-55 reps
Note: For safety, it is imperative that these exercises are performed correctly and that you include proper stretching as part of your exercise program. Also, not all exercises are suitable for everyone. If you are unsure, then please seek the help of a trainer.
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