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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Hanging Leg Raises Bench Lying Leg Lifts Incline Bench Sit Ups Machine Weighted Ab Crunches Cable Crunch Pullups One Arm Dumbell Row Lat Pull Down Cable Seated Row Seated Row Trap Rows Barbell Bicep Curl Barbell Reverse Curl Preacher Curl Hammer Bicep Curls Dumbell Bicep Curl Arm Curl Barbell Curls - Super 7 Hiking JOG Dumbell Incline Press Dumbell Chest Press Butterfly Dumbell One Dumbell Front Raises Butterfly Machine Cable Butterfly Bench Press Decline Bench Press Incline Bench Pess Barbell Wrist Curls Reverse Wrist Curls 45LB PLATE CURL FOREARM GRIP Push Ups swiss ball wall pushups Ab Roller Leg Press Leg Extension Lying Leg Curl lunges (smith machine) Calf Raises Barbell Military Press Dumbbell Military Press Machine Military Press Lateral Dumbell Raises One Dumbell Front Raises Rear Delt Fly Pec Deck Rear Delt Laterals Upright Row Barbell Shrugs Dumbbell Shrug Machine Shrugs Bent Triceps Pushdown - Rope Attachment Dumbbell One Arm Triceps Extension Lying Tricep Extensions Across Face Triceps Dips Triceps Kickbacks One Arm Reverse Grip Tricep Extension One Arm Triceps Extensions 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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