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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Situps on Ball Leg Raises Crunches Dumbbell Bent-over Row Cable Crunch Ab Bicycle Leg Raises - Timed Seated Row Lat Pulldown Dumbell Bicep Curl Bicep Curl Tricep Pushdown Dumbell Tricep Extension Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Walking Swimming Run Rower Bike X Trainer Dips Bench Press Push Ups Bench Press Barbell Curls - Super 7 Dumbbell Bent-over Row Cable Flyes Close Grip Lat Pull Downs Leg Press Seated Leg Curls Seated Leg Extensions Calf Press Tricep Rope Pulldown Assisted Chinups Barbell Incline Bench Press Bench Press Crunches Dips Dumbbell Bench Press Lat Pull Downs Run Seated Row Push Ups Chin Ups Sit Ups Rider 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 Crunches Cable Crunch Ab Bicycle Leg Raises - Timed Bench Press Barbell Curls - Super 7 Dumbbell Bent-over Row Cable Flyes Close Grip Lat Pull Downs Leg Press Seated Leg Curls Seated Leg Extensions Calf Press Tricep Rope Pulldown Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows 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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