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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Situps on Ball Leg Raises Crunches Seated Row Lat Pulldown 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 Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Squats One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows Shoulder Lift 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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