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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Situps on Ball Leg Raises Crunches Bench Dips Tricep Pushdown Skull Crushers Seated Dumbell Curl Barbell Curl Machine Seated Curls Dumbell Hammer Curls Close Grip Bench Press Dumbell Tricep Extension Bicep Curl Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Isolated Lat Machine Back Lat Pulldowns Machine Pulldown Cable Close Grip Pulldown Back Raise Swimming Run Rower Bike X Trainer Eliptical Trainer 5 min Cardio Warm Up Walk with Bryson Dips Bench Press Push Ups Flat Dumbell Press Incline Press Machine Chest Press Machine Cable Crossover Flys Machine Flies Eagle Chest Press Machine Smith Machine Incline Press Push Ups Chin Ups Sit Ups Rider Squats Leg Extension Leg Press Sitting Leg Curl Calf Raises Standing Calf Raises Calf Press Barbell Incline Bench Press Lat Pulldown Peck Flys Bench Press Cable Lateral Raise Dumbbell Pullovers Flat Leg Press Machine Incline Press Seated Row Situps on Ball Vertical Leg Lifts Rower Run Chin Ups Abdominal One Dumbell Front Raises Lateral Raise Military Press - Smith Machine Dumbbell Shrugs Double Cable Press 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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