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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Leg Raises Crunches Bicep Curl Lateral Raise Tricep Pushdown Shoulder Press Assisted Dips Assisted Chinups Dumbell raise Preacher Curl Barbell Bicep Curl Barbell Shrugs Dumbbell Lateral Raise Run Chest Press Peck Deck Lat Pulldown Seated Row Incline Press Machine Chest Press Cable Seated Row Leg Extension Leg Press Leg Curl Calf Raises 45 degree leg press Machine Shrugs Machine Squat 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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