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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Situps on Ball Leg Raises Crunches Seated Row Lat Pulldown Dumbell Bicep Curl Bicep Curl Tricep Pushdown Dumbell Tricep Extension QB Pull Ups Walking Swimming Run Rower Bike X Trainer Dips Bench Press Push Ups Push Ups Chin Ups Sit Ups Rider Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Barbell Incline Bench Press Lat Pulldown Peck Flys Bench Press Cable Lateral Raise Dumbbell Pullovers Flat Leg Press Machine Incline Press Seated Row Situps on Ball Squats Squat Jump Run Vertical Leg Lifts Rower Run Chin Ups Abdominal Push Ups Situps Simple Squats Jump Squats Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 Days Weeks Fortnights Months

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