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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw P90x Ab Ripper Dumbbell Arnold Press Full Suspension Concentration Curls Dumbell Tricep Extension Deep Swimmer's Presses Static Arm Curls Dips Dumbbell Upright Row ~ Crouching Cohen Curls ~ Overhead Tricep Extentions ~ In and Out Straight arm Shoulder flys In & Out Bicep Curls Side Tri-rises Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Walking Swimming Run Rower Bike Jump Rope Dips Bench Press Push Ups Push Ups Chin Ups Sit Ups Rider Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises 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 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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