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Other tips and guidelines include: Work out with weights no more than 3 or 4 times per week. Work on line weight loss program out upper body one workout and lower body the next. Do three sets of 9 – 12 repetitions for each exercise Rest one minute between sets and two or three minutes between exercises. (Note this keeps the intensity of your workout program on line weight loss program high!) Plan on one focused exercise for on line weight loss program each major muscle group and then add combined muscle exercises for maximum gains. For example, on the upper body porgram day you may wish to follow this exercise routine: Bench Press (works chest) – 3 sets of 9–12 reps Lateral Pull Downs (works back) – 3 sets of 9-12 reps Push ups (works chest, back and arms) – 3 sets of 12 Barbell curls (works biceps) – 3 sets 9-12 reps Barbell kickbacks (works triceps) – 3 sets 9-12 reps The rest of the week, try to work in 20 – 30 minutes a day of aerobic activities another two or three days a week aimed at keeping your target heartbeat between 60% and 75% of your maximum heart rate.
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