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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw AB bicycles Abs: In and Outs Crunchy Frog Wide Leg Sit-Up Cross Leg Sit Ups Fifer Scissors Hip Rock N' Raise Pulse Ups V Ups/Roll Ups Oblique V-Ups Leg Climber Mason Twist Swiss Ball Crunches Bosu Ball Crunches Crunches Cable Crunch Oblique Crunches Hanging Leg Raises Vertical Leg Crunch Raise Leg Crunch Cycle Leg Pull-Ins Crunches with Leg Pull-Ins Planks side plank Ab Machine Side Dips - Obliques Oblique Twist w/Cable Machine V Ups/Roll Ups Alternate Dumbbell Curl Dumbell Hammer Curls Cross-Body hammer Curl Hammer Curls E-Z Bar Curls Barbell Bicep Curl E-Z Bar Preacher Curls Incline Dumbell Curls Bicep Curls with Rope Handle Biceps PullUp Lying EZ Bar Extensions Cable Tricep Extension (handle 1-hand) Cable Tricep Pushdown (v-bar) Cable Tricep Pushdown (rope) Dips Cable Tricep Extension (straight bar reverse grip) Overhead Dumbbell Tricep Extensions Dumbbell Military Press Barbell Military Press Military Press - Smith Machine Dumbbell Shrugs Dumbbell Front Raise Dumbbell Lateral Raise Plate Raises Lat Pull Downs T-Bar Row Smith Machine - Upright Row Face Pull Dumbbell Bent-over Row Reverse Pec Deck Flyes Reverse Dumbell Flies Back Extensions Hammer Strength Behind the Neck Press Cable Seated Row Hammer Strength Shoulder Shrugs Barbell Upright Row Cable Back Flyes Hammer Strength Pull Downs Run Treadmill Precor AMT Eliptical Trainer Bench Press Incline Bench Press Decline Bench Press Dumbell Bench Press Dumbbell Incline Bench Press Decline Dumbell Bench Press Smith Machine Bench Press Smith Machine Incline Bench Press Smith Machine Decline Bench Press Hammer Strength Bench Press Hammer Strength Incline Bench Press Hammer Strength Decline Bench Press Butterfly Machine Cable Flyes Dumbell Flys Incline Dumbell Flies Decline Dumbell Press Push Ups Pec Dec Flyes 3 Point Medicine Ball Pushups Smith Machine Squat Max Rack Squats Squats Single-Leg Dumbbell Calf Raise Lever Seated Calf Raise Back Squat seated leg press Seated Leg Curls Hammer Strength Leg 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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