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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Smith Machine Bench Press Dumbbell Incline Bench Press Decline Bench Dumbbell Flyes Barbell Shoulder Press DB Laterial Rasies Incline Dumbell Curls Seated Row Lat Pull Down with V-Bar Wide Grip Pull Ups Behind Back Barbell Shrug Standing Rear Delt Row Weighted Dips Smith Machine Squat Leg Press Leg Curl Leg Extension Calf Raise 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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