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Superset 1: Bent-Over Dumbbell Row, Lateral-to-Front Dumbbell Raise, Dumbbell Flye on Ball (3 sets each, 8 to 12 reps; use moderate to heavy weights)
Superset 2: Lunge with Biceps Curl, Squat and Calf Raise, Rear Leg Lift (4 sets each, 15 to 20 reps; use light to moderate weights)
Cardio: Do two moderate to hard steady-paced workouts a week for at least 30 minutes with the cardio of your choice. Use your rate of perceived exertion (RPE), or how difficult the exercise feels on a scale of 1 to 10; try to keep your effort at about a 7 or 8. In addition, do one interval routine (below) each week.