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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Bench Press Bent Rows Bicep Curl Lat Pull Downs Run Triceps Dips Upright Rows Situps on Ball Leg Raises Crunches Dumbbell Bent-over Row Cable Crunch Ab Bicycle Leg Raises - Timed Abdominal Seated Row Lat Pulldown Dumbell Bicep Curl Bicep Curl Tricep Pushdown Dumbell Tricep Extension Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Leg Raises Situps on Ball Seated Row Lat Pulldown Dumbell Bicep Curl Bicep Curl Tricep Pushdown Dumbell Tricep Extension Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Walking Swimming Run Rower Bike X Trainer Dips Bench Press Push Ups Sit Ups Rider Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Barbell Incline Bench Press Peck Flys Cable Lateral Raise Dumbbell Pullovers Flat Leg Press Machine Incline Press Vertical Leg Lifts Abdominal Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows Bicep Curl Seated Row Lat Pulldown Dumbell Bicep Curl Bicep Curl Tricep Pushdown Dumbell Tricep Extension Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Walking Swimming Run Rower Bike X Trainer Dips Bench Press Push Ups Sit Ups Rider Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Barbell Incline Bench Press Peck Flys Cable Lateral Raise Dumbbell Pullovers Flat Leg Press Machine Incline Press Situps on Ball Vertical Leg Lifts Abdominal Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows Leg Press Incline Dumbbell Bench Press Lat Pull Down Military Press Seated Dumbbell Curl Nosebreaker Swiss Ball Crunch Walking Swimming Run Rower Bike X Trainer Iso Lateral Bench Press Dips Bench Press Push Ups Peck Deck Bench Press Barbell Curls - Super 7 Dumbbell Bent-over Row Cable Flyes Close Grip Lat Pull Downs Leg Press Seated Leg Curls Seated Leg Extensions Calf Press Tricep Rope Pulldown Assisted Chinups Barbell Incline Bench Press Bench Press Crunches Dips Dumbbell Bench Press Lat Pull Downs Run Seated Row Situps on Ball Leg Raises Crunches Seated Row Lat Pulldown Dumbell Bicep Curl Bicep Curl Tricep Pushdown Dumbell Tricep Extension Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Walking Swimming Run Rower Bike X Trainer Dips Bench Press Push Ups Sit Ups Rider Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Barbell Incline Bench Press Peck Flys Cable Lateral Raise Dumbbell Pullovers Flat Leg Press Machine Incline Press Vertical Leg Lifts Abdominal Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows Machine Work Dumbbell Work Lap swimming Push Ups Chin Ups Sit Ups Rider Bench Press Bike Crunches Deadlift Dips Dumbell Bicep Curl Lat Pull Downs Leg Raises Run Seated Row Tricep Pushdown Upright Row Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Barbell Incline Bench Press Lat Pulldown Peck Flys Bench Press Cable Lateral Raise Dumbbell Pullovers Flat Leg Press Machine Incline Press Seated Row Situps on Ball Abdominal Bicep Curl Iso Lateral Bench Press Peck Deck Vertical Leg Lifts Rower Run Chin Ups Abdominal Push Up Assisted Dips Assisted Chinups Bike Bicep Curl Crunches Cable Crunch Ab Bicycle Leg Raises - Timed Bench Press Barbell Curls - Super 7 Dumbbell Bent-over Row Cable Flyes Close Grip Lat Pull Downs Leg Press Seated Leg Curls Seated Leg Extensions Calf Press Tricep Rope Pulldown REST DAY Iso Lateral Bench Press Situps on Ball Leg Raises Crunches Seated Row Lat Pulldown Dumbell Bicep Curl Bicep Curl Tricep Pushdown Dumbell Tricep Extension Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Walking Swimming Run Rower Bike X Trainer Dips Bench Press Push Ups Sit Ups Rider Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Barbell Incline Bench Press Peck Flys Cable Lateral Raise Dumbbell Pullovers Flat Leg Press Machine Incline Press Vertical Leg Lifts Abdominal Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows Machine Work Dumbbell Work Lap swimming Rower Push Up Assisted Dips Assisted Chinups Bike REST DAY 40 Sec. Circuit Cardio Bench Press Pek/Back Machine Cable Pull (Shoulders) Decline Bench Press REST DAY Situps on Ball Leg Raises Crunches Seated Row Lat Pulldown Dumbell Bicep Curl Bicep Curl Tricep Pushdown Dumbell Tricep Extension Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Walking Swimming Run Rower Bike X Trainer Dips Bench Press Push Ups Sit Ups Rider Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Barbell Incline Bench Press Peck Flys Cable Lateral Raise Dumbbell Pullovers Flat Leg Press Machine Incline Press Vertical Leg Lifts Abdominal Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows Assisted Chinups Barbell Incline Bench Press Bench Press Crunches Dips Dumbbell Bench Press Lat Pull Downs Run Seated Row Bench Press Bent Rows Bicep Curl Lat Pull Downs Run Triceps Dips Upright Rows Bike Crunches Deadlift Dips Dumbell Bicep Curl Leg Raises Seated Row Tricep Pushdown Upright Row Situps on Ball Leg Raises Crunches Seated Row Lat Pulldown Dumbell Bicep Curl Bicep Curl Tricep Pushdown Dumbell Tricep Extension Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Walking Swimming Run Rower Bike X Trainer Dips Bench Press Push Ups Sit Ups Rider Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Barbell Incline Bench Press Peck Flys Cable Lateral Raise Dumbbell Pullovers Flat Leg Press Machine Incline Press Vertical Leg Lifts Abdominal Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows 40 Sec. Circuit Cardio 40 Sec. Circuit Cardio Leg Press Stiff Legged Deadlifts Standing Calf Raises Incline Dumbbell Bench Press Lat Pull Down Military Press Seated Dumbbell Curl Nosebreaker Swiss Ball Crunch Situps on Ball Leg Raises Crunches Dumbbell Bent-over Row Cable Crunch Ab Bicycle Leg Raises - Timed Seated Row Lat Pulldown Dumbell Bicep Curl Bicep Curl Tricep Pushdown Dumbell Tricep Extension Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Walking Swimming Run Rower Bike X Trainer Dips Bench Press Push Ups Barbell Curls - Super 7 Cable Flyes Close Grip Lat Pull Downs Leg Press Seated Leg Curls Seated Leg Extensions Calf Press Tricep Rope Pulldown Assisted Chinups Barbell Incline Bench Press Dumbbell Bench Press Lat Pull Downs Sit Ups Rider Peck Flys Cable Lateral Raise Dumbbell Pullovers Flat Leg Press Machine Incline Press Vertical Leg Lifts Abdominal Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows Assisted Chinups Barbell Incline Bench Press Bench Press Crunches Dips Dumbbell Bench Press Lat Pull Downs Run Seated Row Rower Pek/Back Machine Cable Pull (Shoulders) Decline Bench Press Peck Deck 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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