My Personal Fitness Program
April 4, 2011
Warm Up
1. Step-Ups: 2 min.
Workout
1. Bench Press(3 sets): 90/8 90/8 90/8
2. Overhead Press(3 sets): 75/5 75/5 75/5
3. Bicep Curls(3 sets): 20/10 20/8 20/10
Cool Down
1. Arms Across Chest(Stretch): 30 secs.
2. Peck Stretch: 30 secs.
1. Step-Ups: 2 min.
Workout
1. Bench Press(3 sets): 90/8 90/8 90/8
2. Overhead Press(3 sets): 75/5 75/5 75/5
3. Bicep Curls(3 sets): 20/10 20/8 20/10
Cool Down
1. Arms Across Chest(Stretch): 30 secs.
2. Peck Stretch: 30 secs.
April 5, 2011
Warm-Up
1. Step-Ups: 2 min.
2. Arm Circles: 25 R/L Arm
Workout
1.Squats(3 sets): 175/10 175/8 175/10
2. Lunges(3 sets):
3. Toe Raises(3 sets): 25 25 25
Cool Down
1. Right Arm Left Leg(Stretch): 30 secs.
2. Left Arm Right Leg(Stretch): 30 secs.
3. Down The Middle(Stretch): 30 secs.
1. Step-Ups: 2 min.
2. Arm Circles: 25 R/L Arm
Workout
1.Squats(3 sets): 175/10 175/8 175/10
2. Lunges(3 sets):
3. Toe Raises(3 sets): 25 25 25
Cool Down
1. Right Arm Left Leg(Stretch): 30 secs.
2. Left Arm Right Leg(Stretch): 30 secs.
3. Down The Middle(Stretch): 30 secs.
April 6, 2011
Warm- Up
1. Arm Circles: 25 R/L Arm
2. Kung Fu: 20 secs.
Workout
1. Bench Press(3 sets): 95/10 95/8 95/10
2. Bicep Curls(3 sets): 15/10 15/10 15/10
3. Tricep curls(3 sets): 10/10 10/8 10/6
Cool Down
1.Kung Fu(Stretch): 60 secs
1. Arm Circles: 25 R/L Arm
2. Kung Fu: 20 secs.
Workout
1. Bench Press(3 sets): 95/10 95/8 95/10
2. Bicep Curls(3 sets): 15/10 15/10 15/10
3. Tricep curls(3 sets): 10/10 10/8 10/6
Cool Down
1.Kung Fu(Stretch): 60 secs
April 11, 2011
Warm-Up
1. Arm Circles: 25 R/L Arm
Workout
1. Bench Press(3 sets): 75/10 75/10 75/10
2. Bicep Curls(3sets): 15/10 15/10 15/10
3. Tricep Curls(3 sets): 15/10 15/10 15/10
Cool Down
1. Kung Fu(Stretch): 30 secs
1. Arm Circles: 25 R/L Arm
Workout
1. Bench Press(3 sets): 75/10 75/10 75/10
2. Bicep Curls(3sets): 15/10 15/10 15/10
3. Tricep Curls(3 sets): 15/10 15/10 15/10
Cool Down
1. Kung Fu(Stretch): 30 secs
April 13, 2011
Warm-Up
1. Jump Rope: 2 min.
Workout
1. Leg Extensions(3 sets): 65/8 65/8 65/8
2. Roman Chair(3 sets/10)
3. Toe Raises Up/Down(3 sets): 15 15 15
Cool Down
1. Right Arm Left Leg(Stretch): 30 secs.
2. Left Arm Right Leg(Stretch): 30 secs.
3. Down The Middle(Stretch): 30 secs.
1. Jump Rope: 2 min.
Workout
1. Leg Extensions(3 sets): 65/8 65/8 65/8
2. Roman Chair(3 sets/10)
3. Toe Raises Up/Down(3 sets): 15 15 15
Cool Down
1. Right Arm Left Leg(Stretch): 30 secs.
2. Left Arm Right Leg(Stretch): 30 secs.
3. Down The Middle(Stretch): 30 secs.
April 14, 2011
Warm-Up
1. Jump Rope: 2 min.
Workout
1. Overhead Press(3 sets): 35/8 35/8 35/8
2. Bicep Curls(3 sets): 25/8 25/10 25/8
3. Tricep Curls(3 sets): 20/8 20/8 20/8
Cool Down
1. Kung Fu(Stretch): 60 secs
1. Jump Rope: 2 min.
Workout
1. Overhead Press(3 sets): 35/8 35/8 35/8
2. Bicep Curls(3 sets): 25/8 25/10 25/8
3. Tricep Curls(3 sets): 20/8 20/8 20/8
Cool Down
1. Kung Fu(Stretch): 60 secs
April 18, 2011
Warm-Up
1. Jump Rope: 2 min.
Workout
1. Leg Extensions(3 sets): 55/10 55/10 55/10
2. Lunges(3 sets): 35lbs 35lbs 35lbs
3. Toe Raises(3 sets): 25 25 25
Cool Down
1. Jump Rope: 2min.
1. Jump Rope: 2 min.
Workout
1. Leg Extensions(3 sets): 55/10 55/10 55/10
2. Lunges(3 sets): 35lbs 35lbs 35lbs
3. Toe Raises(3 sets): 25 25 25
Cool Down
1. Jump Rope: 2min.
April 19, 2011
Warm-Up
1. Jump Rope: 2 min.
Workout
1. Bench Press( 3 sets): 115/5 115/5 115/5
2. Overhead Press(3 sets): 35/10 35/10 35/8
3. Tricep Curls(3 sets): 20/10 20/8 20/10
Cool Down
1. Jump Rope: 2 min.
2. Kung Fu(Stretch): 30 secs.
1. Jump Rope: 2 min.
Workout
1. Bench Press( 3 sets): 115/5 115/5 115/5
2. Overhead Press(3 sets): 35/10 35/10 35/8
3. Tricep Curls(3 sets): 20/10 20/8 20/10
Cool Down
1. Jump Rope: 2 min.
2. Kung Fu(Stretch): 30 secs.
April 20, 2011
Warm-Up
1. Arm Circles: 25 R/L Arm
Workout
1. Bicep Curls( 3 sets): 20/10 20/8 20/6
2. Push-Ups(3 sets): 10 20 10
3. Sit-Ups( 3 sets): 15 10 15
Cool Down
1. Kung Fu
1. Arm Circles: 25 R/L Arm
Workout
1. Bicep Curls( 3 sets): 20/10 20/8 20/6
2. Push-Ups(3 sets): 10 20 10
3. Sit-Ups( 3 sets): 15 10 15
Cool Down
1. Kung Fu
