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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Chin Ups Dips Dumbell Tricep Extension Seated Row Lat Pulldown Dumbell Bicep Curl Bicep Curl Tricep Pushdown 21's Seated Rows One Arm Dumbell Row Chin Ups Deadlift Walking Swimming Run Rower Bike X Trainer Dips Bench Press Push Ups Incline Barbell Bench Press Decline Bench Press Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Vertical Leg Lifts Rower Run Chin Ups Abdominal Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral 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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