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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Barbell Reverse Curl Triceps Pushdowns Dumbbell Curls Barbell Shrugs Wide-Grip Pulldowns Walking Swimming Run Rower Bike X Trainer Barbell Bench Pess Barbell Incline Press Barbell Decline Pess Push Ups Chin Ups Sit Ups Rider 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 Barbell Shoulder Press Dumbell Lateral Raises Bent-Over Dumbell Raise 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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