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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 Dumbell Bicep Curl 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 Push Ups 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 Rower bioBIKE exercise bike Half Squat 45 degree leg press Push Ups Neutral Grip Pull Ups Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows Bike Ride (distance) Brisk walk Brisk walk Dumbbell Tricep Extension 2-Arm Tricep Kickbacks Shoulder flys Bicep Dumbell Curls bicep dumbell press Barbell Shoulder Press Lat Pull Down Medicine Ball Sit Up Plank 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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