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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw khkj hgfdhg Leg Raises Situps on Ball Crunches Seated Row Lat Pulldown Dumbell Bicep Curl Bicep Curl Tricep Pushdown Dumbell Tricep Extension 1 hand kettlebell swing Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Walking Swimming Run Rower Bike X Trainer Dips Dips Bench Press Push Ups 1 hand kettlebell swing Push Ups Chin Ups Sit Ups Rider Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Bench Press Lat Pulldown Peck Flys Barbell Incline Bench Press Cable Lateral Raise Dumbbell Pullovers Flat Leg Press Machine Incline Press Seated Row Situps on Ball 1 hand kettlebell swing 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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