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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Leg Raises Crunches Situps on Ball Cable Crunch Torso Rotation Side Dips - Obliques Tricep Pushdown Bicep Curl Dumbell Bicep Curl Dumbell Tricep Extension Stright Bar Reverse Grip Triceps Extensions Dips Preacher Curls FOREARM GRIP Cable Bent-over Triceps Extension Triceps Extensions Close Grip Chin-up Shoulder Press Dumbbell Lateral Raise Alternate Front Arm Raises Front Cable Raise Chin Ups One Arm Dumbell Row Seated Rows Stiff Legged Deadlifts Back Extensions Bent Rows Cable Front Pulldown Dumbbell Shrugs Rear Delt Fly Clean & Jerk Bike Rower Run Swimming Walking X Trainer Surfing P.T circuit Bench Press Push Ups Butterfly Incline Bench Pess Decline Bench Press Dumbbell Bench Press Rider Chin Ups Push Ups Sit Ups Lying Leg Curl Leg Extension Squats Angled Leg Press Lunge Standing Calf Raises Box Jumps Deadlift Bulgarian Split Squat Forward Lunge Dumbbell Lunges Calf Presses on Leg Press Seated Row Flat Leg Press Lat Pulldown Bench Press Situps on Ball Dumbbell Pullovers Peck Flys Barbell Incline Bench Press Machine Incline Press Cable Lateral Raise Abdominal Rower Run Chin Ups Vertical Leg Lifts Lateral Raise Shoulder Lift Bent Over Lateral Raises One Dumbell Front Raises Upright Rows 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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