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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Situps on Ball Leg Raises Crunches Figure Four Crunches Leg Raised Crunches Six Inch Leg Extentions Total Abdominal Machine Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups One Arm Standing Bicep Cable Curl Tubing curls Dumbell Hammer Curls Dumbell Curl Cable bicep showoff E-Z Bar Curls Walking Swimming Run Rower Bike X Trainer Elevated Push up Chest Press Machine Dips Pectoral Machine Supported Bench Press Decline Dumbell Press Pek/Back Machine Vertical Machine Bench Press Cable Crossovers Cable Crossunders Cable Flyes Butterfly Dumbell Cable Chest Raise stability ball chest flyes Incline Chest Press Machine Incline Dumbell Press Flat Dumbell Press Barbell Bench Press Dumbell Chest Extentions Tubing Chest Exercises Push Ups Chin Ups Sit Ups Rider Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Shoulder Lift One Dumbell Front Raises Bent Over Lateral Raises Lateral Dumbell Raises Dumbell raise Inner Shoulder Cable Extention Barbell Upright Row Dumbell Shoulder Press Dips Arm Extention Machine Tricep Cable Reverse Extention Tricep Cable Forward Extention Lying Dumbell Tricep Extention Tricep Machine Wide Grip Tricep Pressdown Single Arm Cable Pressdown Tricep Tubing Exercises 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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