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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Crunches Situps on Ball Seated Row Tricep Pushdown Bicep Curl Lat Pulldown Dumbell Bicep Curl Dumbell Tricep Extension Chin Ups One Arm Dumbell Row Seated Rows Stiff Legged Deadlifts Bike Rower Run Swimming Walking X Trainer Dips Bench Press Push Ups Rider Chin Ups Push Ups Sit Ups Lying Leg Curl Leg Extension Squats Angled Leg Press Lunge Standing Calf Raises Seated Row Flat Leg Press Lat Pulldown Bench Press Situps on Ball Dumbbell Pullovers Peck Flys Barbell Incline Bench Press Machine Incline Press Cable Lateral Raise Abdominal Rower Run Chin Ups Vertical Leg Lifts Lateral Raise Shoulder Lift Bent Over Lateral Raises One Dumbell Front 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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