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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw 21's Alternate Dumbbell Curl Hammer Curls Dumbbell One Arm Triceps Extension Tricep Bench Dip Calf Raises One Leg Toe Raises Dumbbell Shoulder Press Shoulder flys Shoulder Shrugs (Dumbbell) Walking Run Bench Press (Dumbbell) Chest Fly Close Grip Bench Press w/Dumbells ~ Back Flys Dumbbell Bent-over Row Hyper Extensions on ball or frame Superman - Low Back Front Leg Extention Hamstring Curl laying Down on chest Deadlift Squat Walking lunges Reverse Lunges butt lift + straight leg lift Step-Up/with weight 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 Dumbell Side Bends Gym Ladder Sit-Ups Knees-to-Elbows Toe Touches uppercut boxing Crunch 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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