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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Situps on Ball Cable Bicep Machine Leg Raises Bicep Curls arms supersets 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 Abdominal Seated Shoulder Press Shoulder Lift Shoulder Press Shoulder 21's Shadowboxing Shoulder Lift Elevated Push up (1) CLOSE GRIP B.B B/P M/S (5) CABLE X OVER M/S One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows 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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