Basic Exercise Program

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
Stairmaster	1	10 minutes	20 minutes
Leg Presses	3	8-12 reps	15-18 reps
Lying Leg Curls	3	8-12 reps	15-18 reps
Seated Calf Raises	3	15-20 reps	20-30 reps
Lat Pulldowns	2	6-10 reps	15-18 reps
One Arm Dumbell Rows	2	8-12 reps	15-18 reps
Bench Presses	3	6-10 reps	12-18 reps
Alternating Dumbell Curls	3	8-10 reps	12-18 reps
Pulley Pushdowns	3	8-10 reps	12-18 reps
Knee Raises	1	20-25 reps	20-25 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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