My Personal Fitness Program
April 6, 2011
WARM-UP Exercise SET 1 SET 2 SET 3
1)Jump Rope 1 minute 1minute 2 minutes
Work-Out
EXERCISE/ACTIVITIES Set1 Set2 Set 3
1)Over head press 45/10 45/10 30/15
2)Bicep Curls 25/15 25/15 25/20
3)Bench press 95/10 95/10 95/10
4)Tricep Press 25/20 25/20 25/25
1)Over head press 45/10 45/10 30/15
2)Bicep Curls 25/15 25/15 25/20
3)Bench press 95/10 95/10 95/10
4)Tricep Press 25/20 25/20 25/25
Cool Down
EXERCISE SET 1 SET 2 SET 3
1.Kung-Fu Stretch 30 sec 1.min. 1min. 30 sec
2.Tricep stretch 30 sec 1.min 1.min 30sec
1.Kung-Fu Stretch 30 sec 1.min. 1min. 30 sec
2.Tricep stretch 30 sec 1.min 1.min 30sec
April 11, 2011
WARM UP EXERCISE Set 1 Set 2 Set 3
1) Step ups 25 50 100
WORK-OUT Set 1 Set 2 Set 3
1) over head press 45/10 45/10 45/1o
2) push ups 15 25 35
3) Bench Press 95/10 95/10 95/10
4) Tricep press 30/10 30/10 30/10
COOL DOWN Set 1 set 2 set3
Kung-Fu Stretch 1 min. 1 min. 1 min.
Tricep srtetch
1) Step ups 25 50 100
WORK-OUT Set 1 Set 2 Set 3
1) over head press 45/10 45/10 45/1o
2) push ups 15 25 35
3) Bench Press 95/10 95/10 95/10
4) Tricep press 30/10 30/10 30/10
COOL DOWN Set 1 set 2 set3
Kung-Fu Stretch 1 min. 1 min. 1 min.
Tricep srtetch
April 12, 2011
Warm Up Exercise Set 1 Set 2 Set 3
1) Jump Rope 1 min. 2 min. 4 min.
Work-Out Exercise Set 1 set 2 Set 3
1) over head press 5/10 5/10 5/10
2) Arm&Hammer 90/10 90/10 90/10
3) Bicep Curls 30/3 30/3 30/3
4)Tricep Press 45/10 45/10 45/10
COOL DOWN
1) Leg Stretches 1 minute each leg
2)Butterfly 2 minutes
1) Jump Rope 1 min. 2 min. 4 min.
Work-Out Exercise Set 1 set 2 Set 3
1) over head press 5/10 5/10 5/10
2) Arm&Hammer 90/10 90/10 90/10
3) Bicep Curls 30/3 30/3 30/3
4)Tricep Press 45/10 45/10 45/10
COOL DOWN
1) Leg Stretches 1 minute each leg
2)Butterfly 2 minutes
April 13, 2011
WARM UP EXERCISE set 1 set 2 set 3
1) step ups 20 30 75
WORK OUT EXERCISE set 1 set 2 set 3
1) bench press 100/5 100/5 100/5
2)tricep press 30/10 30/10 30/10
3) overhead press 35/10 30/10 30/10
4) Bicep Curls 30/10 30/ 10 30/10
1) step ups 20 30 75
WORK OUT EXERCISE set 1 set 2 set 3
1) bench press 100/5 100/5 100/5
2)tricep press 30/10 30/10 30/10
3) overhead press 35/10 30/10 30/10
4) Bicep Curls 30/10 30/ 10 30/10
April 18, 2011
Warm up Exercise Set1 set 2 set 3
1) Jump Rope 1 min 1 min 1 min
Workout Exercise Set 1 Set 2 Set 3
1) Bicep Curls 35/10 35/10 35/10
2) Overhead Press 40/15 40/10 40/10
3) Bench Press 125/10 125/8 125/8
4) Tricep Press 35/10 35/15 35/10
COOL DOWN
1)Kung Fu Stretch
2) Tricep Stretch
April 19,2011
Warm Up Exercise Set 1 Set 2 Set 3
1) Jump Rope 1 min 1 min 1 min
WORKOUT EXERCISES SET 1 SET 2 SET 3
1)Squats 125/10 125/8 125/9
2)Roman Chair raises 20 20 15
3)Leg Extensions 120/20 120/15 140/15
4)Sit Ups 15 15 15
COOL DOWN
1) Lower Body Stretches
1) Jump Rope 1 min 1 min 1 min
WORKOUT EXERCISES SET 1 SET 2 SET 3
1)Squats 125/10 125/8 125/9
2)Roman Chair raises 20 20 15
3)Leg Extensions 120/20 120/15 140/15
4)Sit Ups 15 15 15
COOL DOWN
1) Lower Body Stretches
April 20,2011
Warm up Exercise set 1 set 2 set 3
1) Jump Rope 1 min 1 min 1 min
WORKOUTS EXERCISES Set 1 Set 2 Set 3
1)Bench Press 120/5 N/A N/A
2)Bicep Curls 35/15 35/10 N/A
3)Arm & Hammer 20 N/A N/A
COOL DOWN
1)Kung Fu stretch
2)Tricep Stretch
1) Jump Rope 1 min 1 min 1 min
WORKOUTS EXERCISES Set 1 Set 2 Set 3
1)Bench Press 120/5 N/A N/A
2)Bicep Curls 35/15 35/10 N/A
3)Arm & Hammer 20 N/A N/A
COOL DOWN
1)Kung Fu stretch
2)Tricep Stretch
April 25,2011
Warm Up Exercise Set 1 Set2 Set 3
1) Jump Rope 1min. 1min. 1min.
Work-Out Exercises Set 1 Set 2 Set 3
1)Bicep Curls 35/10 35/10 35/8
2)Arm & Hammer 20 15 15
3)OverHead Press 40/10 40/10 40/10
4)Bench Press 120/10 120/9 120/9
COOL DOWN
1)Upper Body Stretches
1) Jump Rope 1min. 1min. 1min.
Work-Out Exercises Set 1 Set 2 Set 3
1)Bicep Curls 35/10 35/10 35/8
2)Arm & Hammer 20 15 15
3)OverHead Press 40/10 40/10 40/10
4)Bench Press 120/10 120/9 120/9
COOL DOWN
1)Upper Body Stretches
April 26,2011
Warm Up Exercises Set 1 Set 2 Set 3
1) Jump Rope 1min 1min 1min
Work-Out Exercises Set 1 Set 2 Set 3
1) Leg Extensions 140/20 120/23 120/125
2)Squats 125/10 125/9 125/9
3)Roman chair knee raises 15 10 10
Cool Down
1)Lower Body Stretches
1) Jump Rope 1min 1min 1min
Work-Out Exercises Set 1 Set 2 Set 3
1) Leg Extensions 140/20 120/23 120/125
2)Squats 125/10 125/9 125/9
3)Roman chair knee raises 15 10 10
Cool Down
1)Lower Body Stretches
