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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Dumbell Bicep Curl Tricep Pushdown Dumbell Tricep Extension Bicep Curl EZ curl Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Walking Swimming Run Rower Bike X Trainer Dips Bench Press Push Ups Crunches Oblique Crunches Hanging Leg Raises Medicine Ball Sit Up Lower Back Extentions Romanian Deadlift Squats Lying Leg Curl Lunge Leg Extension Calf Raises - Seated Front Squats Lateral Raise Bent Over Lateral Raises Front Raise Barbell Military Press Barbell Upright Row 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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