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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Functional lower back extensions Resisted abdominal crunch Crunches Bicep Curl Lying Tricep Extensions Across Face Seated Lat Rows Bike Bench Press Push Ups Bench Press Seated Lat Rows Rider Chin Ups Push Ups Sit Ups Leg Press Seated Leg Curls 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 Bench Press Seated Lat Rows Rear deltoid rows Rear deltoid rows Bench Press Seated Lat 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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