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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Situps on Ball Leg Raises Crunches Machine Weighted Ab Crunches Dumbell Bicep Curl Tricep Pushdown Dumbell Tricep Extension Standing Dumbbell Alternate Bicep Curl Standing Bicep Cable Curl Bicep Curls Barbell Bicep Curl Cable Tricep Kickbacks Cable Tricep Pushdown Cable Tricep Pushdown (v-bar) 2-Arm Tricep Kickbacks Tricep Bench Dip Barbell Tricep Extensions Reverse Tricep Pushups Stiff Legged Deadlifts Seated Rows One Arm Dumbell Row Chin Ups Cable Front Pulldown Barbell Bent-over Row Walking Swimming Run Rower Bike X Trainer Dips Bench Press Push Ups Cable Crossover Flys DIPS WEIGHTED M/S Dumbell Chest Press Machine Chest Press Machine Incline Press Incline Press Cable Standing Fly Chest Fly Push Ups Chin Ups Sit Ups Rider Squats Lying Leg Curl Leg Extension Standing Calf Raises 45 degree leg press Deadlift Hack Squats 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 Shoulder Lift One Dumbell Front Raises Lateral Raise Bent Over Lateral Raises Upright Rows Smith Shoulder Press Dumbbell Military Press Side Lateral Raise 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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