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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Incline Bench Sit Ups Crunches with Weights Flat Bent Knee Sit Ups Dumbbell Bent-over Row Lower Back Extensions Bent-Over Dumbell Laterals Standing Dumbbell Alternate Bicep Curl Standing Dumbbell Curls Incline Bench Dumbbell Curls Bike Exercise Bike Interval Training Jumprope Run Walking Dumbbell Incline Bench Press Dumbbell Bench Press Flat Bench Dumbbell Flies Dumbbell Squats Standing Dumbbell Calf Raises Dumbbell Deadlifts Jumprope with Ankle Weights Dumbbell Shoulder Press Lateral Raise One Dumbell Front Raises Flat Bench Tricep Extensions Overhead Dumbbell Tricep Extensions 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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