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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Incline Bench Pess Dumbbell Fly One Arm Dumbell Row Cable Seated Row Trunk Twist Oblique Crunches Dumbell Side Bends Sit Ups Good Mornings Overhead Press Upright Row Side Deltoid Raise Triceps Kickbacks Preacher Curl Forearm Curls Reverse Forearm Curl Dumbbell Military Press Dumbell raise Front Deltoid Raise Dumbell Twist Barbell Reverse Curl Military Press Dumbbell Shrugs French Curl Lying Tricep Extensions Across Face Hack Squats Leg Curl Leg Extension Forward Lunge Lateral Lunge Ankle Flex Heel Raise duck squat Front Squats Lateral Step Up 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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