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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Walking Swimming Run Rower Bike X Trainer Dips Bench Press Push Ups Situps on Ball Leg Raises Push Ups Chin Ups Sit Ups Rider Squats (smith machine) lunges (smith machine) 45 degree leg press Leg Extension Leg Curl 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 Vertical Leg Lifts Rower Run Chin Ups Abdominal Assisted Chinups Seated Row Lat Pull Down Deadlift Dumbell Bicep Curl Bench Press Triceps Extensions Peck Deck Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral 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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