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Anonymous
>>104249 Low reps, heavy weight would be 1-5 reps, mostly strength gains but if you eat enough you will see growth as well Medium reps, medium weight would be around 8-12, focuses more on building muscle than becoming pound-for-pound stronger, as long as you eat enough high reps low weight12-20 (don't go as high as twenty, 15 is usually tops) results in endurance gains and little or no mass.
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>>104250
Do the weights routine first, you will get more out of it that way. Instead of leg curls and press, look into just doing squats. You could easily leave out the ab work and back extensions. See about adding deadlifts in there, or bent over rows, for the back. Basically all you need to do as a novice is: bench press, squats, deadlifts. Increase the weight, and decrease the reps, so instead of 2x12 bench press try something like 3x5. You want the weights section to last about an hour max.
As for the cardio, I would suggest trying to do it on a different day. So, weight training Mon Wed Fri; cardio Tue Thur and possibly Sat. Don't do anything on Sun. You don't need to do the variety of bike and running and elliptical in one session. With cardio you could either go the HIIT route, where you do a minute of really intense work (i.e. sprinting) and then a minute of gentle work (i.e. walking or jogging), repeat for 20 minutes, no more. Or you could do sustained low-medium effort (i.e. jog) for an hour or so. If you are really fat then I would recommend you use the elliptical and/or bike over running until you get down to a healthy weight (saves your joints)
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