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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Declined Sit Up Seated Row Lat Pulldown Dumbell Bicep Curl Bicep Curl Tricep Pushdown Dumbell Tricep Extension (1) CLOSE GRIP B.B B/P M/S Preacher Curls Barbell Tricep Extensions Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Run Bike Dips Bench Press Push Ups Push Ups Chin Ups Sit Ups Rider Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Barbell Incline Bench Press Lat Pulldown Peck Flys Bench Press Cable Lateral Raise Dumbbell Pullovers Flat Leg Press Machine Incline Press Seated Row Situps on Ball Vertical Leg Lifts Rower Run Chin Ups Abdominal Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows Barbell Shoulder Press (2) INCLINE D.B B/P W/U uppercut boxing Bench Press Preacher Curl One Arm Dumbbell Triceps Extension Run Bench Press Preacher Curl Dumbbell Bent-over Row 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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