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+#exercise,reps,sets
+biceps,10,5
+shoulders,10,5
+back,10,5
+forearms,50,5
+crunch abs,15,4
+leg abs (reverse crunch),15,2
+corkskrew abs,15,0
+rocky abs (dragon flag),15,1
+russian abs,15,2
+push-ups,10,6
+glutes,20,2
+calves,50,1