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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Situps on Ball Leg Raises Crunches Seated Rows Lat Pull Down Lat Pull Downs (Machine) Weighted Pullups Rear Delt Fly Dumbell Bicep Curl Incline Bicep Curls Machine Preacher Curls Walking Swimming Run Rower Bike X Trainer Smith Machine Bench Press Incline Flys Incline Machine Bench Press Decline Pushups Machine Pec Fly Dips Push Ups Push Ups Chin Ups Sit Ups Rider Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Smith Machine Bench Press Machine Incline Press Peck Flys Dumbbell Lateral Raise Machine Shoulder Press Shoulder Press Overhead Cable Side Deltoid Raise Rear Deltoid Flys Bicep Dumbell Curls Bicep Barbell Curl Incline Bicep Curls Machine Preacher Curls Lat Pull Downs Assisted Chinups Cable Seated Row Lower Back Machine Shoulder Press Overhead Cable Machine Assisted Dips Vertical Leg Lifts Rower Run Chin Ups Abdominal Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows Machine Shoulder Press Lateral Raise Machine Seated Lateral Raise Machine Lateral Raise Dips Tricep Rope Pulldown Tricep Extension Machine 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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