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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Rotating Sit Up Dumbell Sit Up Side Leg Lift Crunch Ab Crunch Dumbell Squats Hanging Ab Crunch to Chin Up Tricep Dips Shoulder Press Bicep Curl to Shoulder Press Bicep Curl Lateral Raise Hammer Curls Close Arm Push Up Wide Arm Push Up Feet Elevated Push Up Front Elevated Push Up Elbows Tucked Push Up 2 Arm Row Pull Up x1 Push Up x2 Crunch x3 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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