Maintain a lean diet if you’re also trying to lose weight while you’re working out.
For example, if you are working out twice a week, you may plan to work out your chest, shoulders, triceps, and abdominals on your first day, and your legs, back, and biceps on your second day.
A “rep” (short for repetition) is how many times you complete one movement or exercise. For example, if you jump up and down 10 times, you have completed 10 reps. A set is how many times you complete your reps with a rest period in between. For example, if you jump up and down 10 times, take a break, and do it again, you have completed 2 sets. Depending on your workout split (step 3), you may be working 1, 2, or 3 muscle groups. If you are working 3 muscle groups, complete 1 exercise for each group, and complete 3 sets of each. If you are working 1 muscle group, complete 3 different exercises for that 1 muscle group. After consistently completed 3 sets or 10-12 reps for 3 exercises for a week-2 week, you can add sets, reps, and/or exercises to your routine.
