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Determine the Weight

19 Feb

For weight loss and muscle toning:

1.  Determine your one-rep-maximum weight lifted.  Start with 60-80% of this.

2.  Week 1:  Do one set consisting of 10-16 reps of exercise at 60-80% of max.

3.  Weeks 2-3:  Do two sets consisting of 10-16 reps of exercise at 60-80% of max.

4.  Weeks 4-5:  Do three sets consisting of 10-16 reps of exercise at 60-80% of max.

5.  Week 6-8:  Add enough weight so that you can do 8-10 reps with good form.   Do three sets.

6.  Week 9-12:  Increase reps each workout until you reach 16 reps with fatigue and good form.  3 sets.

7.  Repeat steps 5 & 6.

Make sure to rest the worked muscle(s) for 2 days before working them again.

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