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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Leg Raises 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 Bench Press Push Ups Incline Bench Pess Chest Fly Alternating Dumbbell Curls Rider Chin Ups Push Ups Sit Ups Squats Bulgarian Lunge Glute / Ham Isometric 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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