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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Leg Raises Crunches Swiss Ball Crunches Ab Roller Barbell Bicep Curl Bicep Curl Hammer Bicep Curls Dumbell Bicep Curl Tricep Pushdown Dumbell Tricep Extension Skull Crushers Deadlift Bent Rows One Arm Dumbell Row Chin Ups Barbell Shrugs Bike Run Swimming Walking Sprints Dips Bench Press Incline DB Press Flys Rider Chin Ups Push Ups Sit Ups Squats Bulgarian Squats Glute ham raises Stiff Legged Deadlifts Lunge Standing Calf Raises Lateral Raise Upright Rows Military Press Dumbbell Arnold Press 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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