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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Leg Raises Crunches Side Stretches Situps on Ball Torso Twists Dumbbell Flys Push Ups Side Stretches Torso Twists Dumbell Tricep Extension Triceps Kickbacks Seated Dumbell Triceps Extensions Dumbell Tricep Extension Push Ups Incline Dumbbell Flys Dumbell Chest Press Dumbbell Pullovers Torso Twists Situps on Ball Side Stretches Dumbell Bicep Curl Concentration Curls Reverse Dumbell Flies One Arm Dumbell Row Bent Rows Torso Twists Side Stretches Leg Raises Crunches Hammer Curls One Dumbell Front Raises Lateral Dumbell Raises Standing Calf Raises Lunge Dumbbell Squats Barbell Shrugs Torso Twists Situps on Ball Side Stretches Seated Dumbell Presses Triceps Kickbacks Seated Dumbell Triceps Extensions Dumbell Tricep Extension Push Ups Incline Dumbell Presses Dumbbell Pullovers Dumbbell Flys Torso Twists Side Stretches Crunches Upright Row Hammer Curls Dumbell Bicep Curl 21's Reverse Dumbell Flies One Arm Dumbell Row Torso Twists Side Stretches Leg Raises Wrist Curls Lunge Dumbbell Squats Barbell Shrugs Torso Twists Situps on Ball Side Stretches Standing Calf Raises Front Dumbell Presses Lateral Dumbell Raises Seated Dumbell Presses Peck Deck Dumbbell Flys Dips Bench Press Push Ups Seated Row Lat Pulldown Dumbell Bicep Curl Bicep Curl Tricep Pushdown Dumbell Tricep Extension X Trainer Walking Swimming Run Rower Bike Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Situps on Ball Leg Raises Crunches Sit Ups Side Stretches Torso Twists Dumbbell Pullovers Incline Dumbell Presses Seated Dumbell Triceps Extensions Triceps Kickbacks Reverse Dumbell Flies 21's 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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