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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Overhead Press w/ barbell Upright Row Side Deltoid Raise Lying Tricep Extensions Barbell Curl Forearm Curls Reverse Forearm Curl Lateral Lunge Hack Squats Leg Curl Leg Extension Heel Raise Ankle Flex Stationary Lunge w/ dumbbells Bench Press Dumbbell Fly Wide-grip Row Dumbbell Swing Dumbbell Trunk Twist Oblique Trunk Rotation w/ weight plate Leg Raise w/ ankle weight Dumbbell Military Press Dumbbell Press Front Deltoid Raise Lying-Cross Shoulder Triceps Ext. Reverse-Grip Barbell Curl Wrist Roller Hack Squats Leg Extension Front Squats Seated Heel Raise w/ barbell Ankle Flex Duck Squat w/ dumbbell Bench Lateral Stepup w/ dumbbells Incline Bench Press Dumbbell Fly One-Arm Dumbbell Row T-Bar Row w/ barbell Dumbbell Slide Bend Curl Up w/ weight plate 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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