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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Chest Flat Bench Press Incline Dumbell Fly Shoulder Press Cable Lateral Raise Barbell Front Raises DIPS BODYWEIGHT Cable Tricep Pushdown (v-bar) Dumbbell Lateral Raise Dumbbell Deltoid Lateral Raises DumbBell Rear-Deltoid Raise Dumbbell Seater Rear Lateral Raise Dumbbell Front Raise Dumbbell Shoulder Press Incline Crunch Oblique Crunches Pelvic Tilt Situps on Ball Leg Raises Crunches Tricep Pushdown Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Bike Bench Press Push Ups Incline Dumbell Fly Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Lateral Raise Barbell Shoulder Press Dumbbell Shrugs 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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