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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 QB Pull Ups Alternating Dumbbell Curls Barbell Curl Seated Cable Rows QB Bent Over Rows Walking Swimming Run Rower Bike X Trainer Dips Bench Press Push Ups Flat Bench Press Dumbbell Flys Dips Incline Dumbbell Bench Press Push Ups Crunches Chin Ups Plank Planks Push Ups Chin Ups Sit Ups Rider Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Front Squats Leg Press Stiff Legged Leg Lifts Calf Raises Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows Single Arm Lateral Raises seated barbell press Weighted Crunches Hanging Leg Raises Barbell Shrugs 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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