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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Crunches Cable Crunch Ab Bicycle Leg Raises - Timed Bench Press Barbell Curls - Super 7 Dumbbell Bent-over Row Cable Flyes Close Grip Lat Pull Downs Leg Press Seated Leg Curls Seated Leg Extensions Calf Press Tricep Rope Pulldown 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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