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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Leg Raises Crunches Seated Dumbell Curl Preacher Curl Dumbbell Concentration Curls Hammer Bicep Curls Barbell Bicep Curl Tricep Pushdown Dips Dumbell Tricep Extension Triceps Kickbacks Barbell Wrist Curl Reverse Barbell Bicep Curls FOREARM GRIP Lat Pull Downs Stiff Legged Deadlifts Seated Rows Close Grip Chin-up Freestanding T-Bar Rows Hyper Extensions Walking Run Swimming Bench Press Dumbell Flys Incline Bench Pess Dips Push Ups Lunge Squats Leg Press Leg Extension Lying Leg Curl Standing Calf Raises Seated Calf Raises Seated Dumbell Presses Dumbell Side Laterals Upright Rows Shrugs 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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