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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Supported Rows Supported Rows (Horizontal) Split Back Lat Pulldowns Bent Over Dumbbell Row Back Lat Pulldowns Wide Grip Chins Prone Lower Trap Raise Prone Mid Trap Raise Seated Rows Dumbell Bicep Curl Cable Bicep Curls Forearm Curls Barbell Bicep Curl Dumbell Bicep Curl - Turned Inward Chin Ups (thumb) Chin Ups (palm) Barbell Wrist Curls Preacher Curl Dumbbell Bench Press Dumbbell Incline Bench Press Decline Bench Press Smith Machine Bench Press Smith Machine Incline Bench Press Bench Press Machine Pec Fly Cable Flys Incline Leg Raises Leg Raises (flat) Plank Dumbell Side Bends Scissors Weighted Crunches Abs Fitball Roll Leg Raise w/ ankle weight Squats (smith machine) Leg Press Calf Raises - Standing Dumbbell Lunges Stiff Legged Deadlifts Deadlift Quad Curls Hamstring Curls Squats Calf Raises - Seated Dumbell Shoulder Press Machine Military Press Lateral Raise Machine Shoulder Press Rear Deltoid Flys Shoulder Shrugs Rotator Cuff Exercises Supraspinatus Cable External Rotation Hammer Strength Shoulder Shrugs EZ Bar Upright Row Tricep Dips Overhead Cable Triceps Extension Assisted Dips 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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