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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Machine Crunches Crunches Leg Raises Hanging Leg Raises Oblique Crunches Double Crunch Dumbell Side Bends Reverse Wrist Curls Wrist Curls Bicep Curl EZ curl 21's Alternating Dumbbell Curls Dumbbell Concentration Curls Barbell Curl Preacher Curl Machine Preacher Curls Single Arm Preacher Curls Barbell Reverse Curl Lat Pull Downs Back Lat Pulldowns Dumbbell Bent-over Row Seated Row Upright Row Freestanding T-Bar Rows Barbell Bent-over Row Deadlift Stiff Legged Deadlifts Barbell Shrugs Dumbbell Shrugs Machine Shrugs Chin Ups Treadmill Stationary Bicycle Elliptical Flat Barbell Bench Press Decline Barbell Bench Press Incline Barbell Bench Press Flat Dumbbell Bench Press Incline Dumbbell Bench Press Decline Dumbbell Bench Press Flat Bench Dumbbell Flyes Incline Bench Dumbbell Flyes Decline Bench Dumbbell Flyes Straight-Arm Dumbbell Pullover Push Ups Cable Crossovers Cable Crossunders Seated Machine Bench Press Machine Flyes Leg Press Seated Calf Raises Dumbbell Squats Donkey Calf Raises Seated Leg Curls Seated Leg Extensions Seated Hip Adduction Seated Hip Abduction Calf Press Behind-the-neck Military Press Seated Dumbbell Press Side Lateral Raise Front Lateral Raise Lying Rear-Delt Dumbbell Raise Rear Cable Laterals 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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