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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Situps on Ball Leg Raises Crunches Seated Row Lat Pulldown Dumbell Bicep Curl Bicep Curl Tricep Pushdown Dumbell Tricep Extension Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Walking Swimming Run Rower Bike X Trainer Dips Bench Press Push Ups Squats Seated Row Supine Hip Extension Dumbbell Push Press Rotational Lunge Swiss Ball Crunches Deadlift Dumbbell Incline Bench Press Bulgarian Split Squat Mixed Grip Lat Pull Down Romanian Deadlift Swiss Ball Lateral Roll Push Ups Chin Ups Sit Ups Rider 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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