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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Run Seated Row Tricep Pushdown Bicep Curl Lat Pulldown Dumbell Bicep Curl Dumbell Tricep Extension Chin Ups One Arm Dumbell Row Seated Rows Stiff Legged Deadlifts Bike Rower Run Swimming Walking X Trainer Dips Bench Press Push Ups Run Rider Chin Ups Push Ups Sit Ups Lying Leg Curl Leg Extension Squats Angled Leg Press Lunge Standing Calf Raises Seated Row Flat Leg Press Lat Pulldown Bench Press Situps on Ball Dumbbell Pullovers Peck Flys Barbell Incline Bench Press Machine Incline Press Cable Lateral Raise Abdominal Rower Run Chin Ups Vertical Leg Lifts Dumbell Bicep Curl Run Vertical Leg Lifts Rower Chin Ups Abdominal Dumbell Bicep Curl Bench Press Barbell Incline Bench Press Dumbbell Bench Press Lat Pull Downs Assisted Chinups Seated Row Dips Crunches Lateral Raise Shoulder Lift Bent Over Lateral Raises One Dumbell Front Raises Upright Rows Bench Press Barbell Incline Bench Press Dumbbell Bench Press Lat Pull Downs Assisted Chinups Seated Row Dips Crunches Run 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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