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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Crunches Seated Rows One Arm Dumbell Row Lat Pull Down Bicep Barbell Curls Preacher Curl Concentration Curls Standing Dumbbell Curls Seated Dumbbell Curl Walking Swimming Run Rower Bike X Trainer Bench Press Incline Bench Press Flat Bench Dumbbell Press Incline Dumbbell Bench Press Wrist Curls Reverse Wrist Curls Reverse Barbell Curl Push Ups Sit Ups Leg Press Shoulder Press Press Behind The Neck Alternate Front Dumbbell Raise Seated Dumbbell Press Standing Cable Press Downs Lying Triceps Extension Bent Over Tricep KIckbacks Seated Tricep Dumbbell 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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