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Work Up a Sweat. The American Council on Exercise recommends at least 30 minutes of cardiovascular exercise each day. Your gym will provide a variety of cardiovascular machines such as treadmills, stair climbers, bicycles, rowing machines, elliptical trainers and arc trainers.
Now that you know how many reps per set is most ideal for your goal, the next thing you need to figure out is how many TOTAL reps, sets and exercises you should do per workout, per week and per muscle group.