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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Deadlifts Bent Over Rows One Arm Row Wide Grip Pull Ups Back Lat Pulldowns EZ-Bar Curl Standing Dumbbell Alternate Bicep Curl Dumbbell Concentration Curls Dumbbell Hammer Curls Preacher Curl Punch Man Walking Run Rower Bike X Trainer Bench Press Barbell Incline Bench Press Decline Bench Press Dumbbell Flyes Dips Normal Crunch Knee-up crunches Hip lifts Oblique Crunches Side Plank Dips Oblique Leg Extensions Supermans Bridged Leg Lifts Pushups Heel Touches Bicycle Crunches Half Up Twists Squats Leg Extensions Lying Leg Curl Calf Raises Leg Press Bradford/Rocky Press Upright Row Shrugs Dumbbell Arnold Press Shoulder Press Decline Close Grip Bench To Skull Crusher Lying Dumbbell Tricep Extension Tricep Dumbbell Kickback Triceps Pushdown Cabel Weighted Bench Dip 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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