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The aim is to complete one or two sets of between 8 and 16 repetitions for each muscle group and to increase the weight and reduce the reps when you feel comfortable. Never go above 16 reps, it is far more effective to increase the weight and reduce the amount of reps.
It is best to choose one or two exercises for each muscle group in the upper body and three or four moves per muscle group in the lower body. The upper part of the body muscles are split up in to chest, back, shoulders, biceps, triceps and abdominal muscles. The lower body is any leg muscle including the gluteus maximus. Exercises for the lower body should consist of squats, lunges, dead lifts and calf raises. If you have access to machine weights a leg press machine is perfect for working most of the lower body.
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The upper body is a bit more complex as there are many more muscle groups. For your chest you could try a combination of bench presses and push-ups. Similar to a bench press you could try overhead presses to work the shoulders. Mix this with sets of lateral raises or front raises.
