Two people planking face-to-face on exercise mats in a gym, one has a tattoo on their arm.

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3-day beginner workout program featuring push, pull, and leg exercises. Day 1 includes machine chest press, shoulder press, chest fly, tricep extensions, plank hold, reverse crunch, and steady-state cardio. Day 2 has lat pulldown, row, rear delt fly, bicep curl, sit-ups, side plank, and cardio intervals. Day 3 consists of leg press, leg curl, leg extensions, step-ups, glute bridge, superman, and steady-state cardio. Reps for exercises range from 12-15, with 90-second rests between sets. Cardio uses elliptical, stationary bike, treadmill, or stairmaster.
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ECA Nutrition Guidelines poster detailing portion control with hand measurements for protein, vegetables, carbs, and fats, featuring visual aids and step-by-step instructions for building a balanced plate with contact information at the bottom.
View ECA's Nutrition Guidelines

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