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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Leg Raises Crunches Incline Bench Sit Ups Seated Row Tricep Pushdown Bicep Curl Lat Pulldown Dumbell Bicep Curl Dumbell Tricep Extension Alternate Front Arm Raises Alternate Curls Barbell Bicep Curl Preacher Curl Skull Crushers Chin Ups One Arm Dumbell Row Seated Rows Stiff Legged Deadlifts Back Lat Pulldowns Close Grip Chin-up Lat Pull Downs Bike Run Swimming Walking X Trainer Sprints Dips Bench Press Push Ups Push Ups Sit Ups Leg Raises Squats Lying Leg Curl Leg Extension Squats Angled Leg Press Lunge Standing Calf Raises Calf Raises - Seated Seated Row Flat Leg Press Lat Pulldown Bench Press Situps on Ball Dumbbell Pullovers Peck Flys Barbell Incline Bench Press Machine Incline Press Cable Lateral Raise Abdominal Run Chin Ups Vertical Leg Lifts Sit Ups Reverse Push Ups (Elevated) Push Ups Incline Presses Incline Situps Cable One Arm Tricep Extension Alternate Curls Sit Ups Lateral Raise Shoulder Lift Bent Over Lateral Raises One Dumbell Front Raises Upright Rows Alternate Front Arm Raises Barbell Shoulder Press Front Raise Military Press Crunches Reverse Push Ups (Elevated) 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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