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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Crunches Abswing Medicine Ball Sways Hanging Side Crunch abs incline bench bent knees Leg Raises - Vertical Machine Ab Crunch Toe Touches Core Strenthening Bridge Dumbell Bicep Curl Bicep Curl Cable One-Arm Triceps Extension Dumbell Hammer Curls Cable Bicep Curls Biceps/Triceps Machine Lying Dumbell Tricep Extention Cable Tricep Pushdown Dumbbell Concentration Curls Barbell Bicep Curl Preacher Curls Overhead Cable Triceps Extension 45*BACK EXTENTION Back Lat Pulldowns Seated Cable Rows Lat pull up Dumbbell Upright Row Walking Swimming Run Rower Bike X Trainer Hill Sprints JOG Jogging P.T circuit Spin Class Bench Press Double Cable Press Incline Bench Dumbbell Flyes DIPS BODYWEIGHT (1) CLOSE GRIP B.B B/P M/S Barbell Close-grip BenchPress Machine Flies Dumbbell Press Flat Bench Dumbbell Flies Cable Crossover Flys Barbell Incline Bench Press Push Ups Chin Ups Sit Ups Rider Lunge Calf Press Seated Leg Curls Leg Extension 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 Upright Rows Side Lateral Raise Cable Pull (Shoulders) Dumbbell Shoulder Press Barbell Upright Row 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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