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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Lever Seated Calf Raise Bike Leg Raises Barbell Upright Row Run Crunches Cable Curl Barbell Bicep Curl Cable Pushdown Cable Bent-over Triceps Extension Barbell Front Raise Lever Shoulder Press (Parallel Grip) Barbell Shoulder Press Dumbell Shoulder Press Lever Shoulder Press Barbell Military Press Dumbbell Lateral Raise Dumbell Bicep Curl Dumbbell Incline Bench Press Dumbbell Bench Press Lever Chest Press Bench Press Dumbbell Fly Lever Seated Crunch Smith Shoulder Press Dumbbell Shrug Lever Leg Extension Lever Lying Leg Curl Lever Standing Calf Raise Cable Front Pulldown Cable Close Grip Pulldown Lever Incline Row Lever Bent-over Row Reverse Barbell Bicep Curls Hammer Bicep Curls Cable Upright Row Barbell Bent-over Row Barbell Incline Bench Press Close Grip Chin-up Dumbbell Bent-over Row Barbell Wrist Curl Cable Seated Row Incline Crunch Dumbbell Side Bend Push Ups Lever Seated Fly Lying Dumb Bell Flys Lever Twist Lever Lateral Raise Squats Dumbbell Arnold Press Cable Reverse Curl Lever Incline Chest Press Lever Front Pulldown Seated Rear Lateral Raise Barbell Tricep Extensions Cable Standing Fly 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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