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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Crunches Cross Overs on Ball Straight Leg Sit Up Leg Extensions With Ball Dumbell Tricep Extension lateral arm raises Lateral Dumbell Raises Alternate Front Arm Raises Pectoral Fly Dumbbell Pectoral backward dumbell raises Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Walking Swimming Run Rower Bike X Trainer Bench Press Push Ups Chin Ups Sit Ups Rider Squats Lunge Standing Calf Raises wall sit Thigh Adductor 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 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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