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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Back Lat Pulldowns Pull-ups Preacher Curls Mixed Grip Lat Pull Down Stiff Legged Deadlifts Sumo Deadlifts Cable Pushdown Triceps Dips Bench Presses Dips Dumbell Chest Press Push Ups Dumbell Bicep Curl Standing Dumbbell Alternate Bicep Curl Bicep Curl Run Calf Press Dumbbell Squats Leg Curl Leg Extension Lunge Power Squats Crunches Sit Ups Leg Raises - Timed Bench Press Decline Dumbell Press Double Cable Press Dumbbell Bench Press Bicep Curl Cable Curl Dumbell Bicep Curl Machine Curl Lat Pull Downs Preacher Curls Pull-ups Sumo Deadlifts Stiff Legged Deadlifts Cable Pushdown Triceps Dips Calf Press Deadlift Dumbbell Squats Leg Extension Leg Curl Power Squats Lunge Crunches Leg Raises - Timed Mountain climbers Sit Ups 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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