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The Workout And Diet Programme For Women To Gain Lean, Toned Curves

The 12-Week Workout Programme:

Most women begin working out with a goal are to tone up and gain curves, following this programme will help you achieve this! You are now going to decrease the number of reps you complete and increase the weight lifted as you progress. The number of sets stays the same, but the rep range changes per exercise.

Weeks 1-4:



During weeks 1-4, you will lift between 8-12 reps. Aim to complete at least 8 reps but no more than 12 reps for each set. If you cannot complete 8 reps, then reduce the weight. If you find 12 reps easy, increase the weight.

Weeks 5-8:


Weeks 5-8, you will lift in the 6-8 rep range. You want to complete at least 6 reps but no more than 8 reps for each set. If you cannot complete 6 reps, decrease your weight. If you complete more than 8 reps, decrease weight.

Weeks 9-12:



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