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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Deadlift Bench Press One Arm Row Elbow Out Floor Hip Extensions Barbell Squats Barbell Military Press Concentration Curls Reverse Crunch split squat/knee dominant Pushups Seated Leg Curls Leg Curl Assisted Chinups Dumbbell Step Up Overhead Triceps Extension Standing Calf Raises split squat/knee dominant Pushup Leg Curl Dumbbell Row - Left Dumbbell Row - Right Front Leg Extention Dumbbell Lateral Raise Calf Raise Reverse Flyes Situps Alternative Dumbbell Curl Lower Back Extentions Lying Dumbell Tricep Extention Deadlift Bench Press One Arm Row Elbow Out Floor Hip Extensions 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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