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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Deadlift Narrow Pull Down Wide Front Pull-ups Hyperextensions - Low Back Reverse Dumbell Flies Preacher Curls Single Arm Preacher Curls Barbell Curls - Super 7 Barbell Curl Dumbell Curl Incline Dumbell Curls Dumbbell Concentration Curls One Arm Standing Bicep Cable Curl Cable Curl Eliptical Trainer Run (Treadmill) Bike Dips Bench Press Push Ups Bench Press - Incline Dumbell Pullover Incline Dumbell Press Incline Dumbell Fly Decline Barbell Bench Press Cable Crossovers Push Ups Sit Ups Leg Raises Side Plank Core Hold Front Plank Core Hold Squats Lying Leg Curl Lunge Leg Extension Angled Leg Press Standing Calf Raises Seated Calf Raises Stiff Legged Deadlifts Vertical Leg Lifts Rower Run Chin Ups Abdominal Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows Crunches Oblique Twist Side Plank Core Hold Front Plank Core Hold Leg Raises - Timed Side Dips - Obliques Rope Extension V Bar Tricep Pushdowns Skull Crushers Kickbacks Bench Dips 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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