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Alternating reverse lunges Plank hold for as long as possible To determine the correct weight, just pick a weight you can lift roughly times. If you can get all 3 sets for 5 reps, increase the weight next workout. Again, I said at least two days per month. This is the minimum. Speaking generally, I have my female clients train heavy at least once per week; further, there are a lot of women who train almost exclusively with near maximal weights reps.

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