My Personal Fitness Program
Apr 4,2011
Warm-Up Set1 Set2
1. Step-ups 50 50
2.Jump Rope 100 100
3.Push Ups 60 60
2.Jump Rope 100 100
3.Push Ups 60 60
Workout Set1 Set2 Set3
1.Bench Press 140/5 140/5 140/5
2.Leg Press 90/15 90/15 90/15
3.Bicept Curls 45/10 45/10 45/10
2.Leg Press 90/15 90/15 90/15
3.Bicept Curls 45/10 45/10 45/10
Cool Down
1.Butterflies 60sec
2.Kung Fu Rt 60sec
3.Kung Fu Lt 60sec
4.Both Legs to chest 60sec
2.Kung Fu Rt 60sec
3.Kung Fu Lt 60sec
4.Both Legs to chest 60sec
Apr 5, 2011
Warm-Up Set1 Set2
1.Jump Rope 100 100
2.Push Ups 60 60
3.Step Ups 50 50
2.Push Ups 60 60
3.Step Ups 50 50
Workout Set1 Set2 Set3
1.Bench Press 115/5 115/5 115/5
2.Overhead Press 75/15 75/15 75/15
3.Leg ext. 60/15 60/15 60/15
4.Curls 25/25 25/25 25/25
2.Overhead Press 75/15 75/15 75/15
3.Leg ext. 60/15 60/15 60/15
4.Curls 25/25 25/25 25/25
Cool Down
1.Butterflies 60sec
2.Kung Fu Rt 60sec
3.Kung Fu Lt 60sec
4.Both Legs to chest 60sec
2.Kung Fu Rt 60sec
3.Kung Fu Lt 60sec
4.Both Legs to chest 60sec
Apr 6,2011
Warm-Up Set1 Set2
1.Step-ups 50 50
2.Jump Rope 100 100
3.Push Ups 60 60
2.Jump Rope 100 100
3.Push Ups 60 60
Workout Set1 Set2 Set3
1.Bench Press 160/5 160/5 160/5
2.Overhead Press 75/20 75/20 75/20
3.Curls 60/15 60/15 60/15
4.Bicept Curls 35/25 35/25 35/25
2.Overhead Press 75/20 75/20 75/20
3.Curls 60/15 60/15 60/15
4.Bicept Curls 35/25 35/25 35/25
Cool Down
1.Butterflies 60sec
2.Both legs to chest 60sec
3.Both arms to right ankle 60sec
4.Both arms to left ankle 60sec
2.Both legs to chest 60sec
3.Both arms to right ankle 60sec
4.Both arms to left ankle 60sec
Apr 11,2011
Warm-Up Set1 Set2
1.Push Ups 50 50
2.Jump Rope 100 100
3.Arm Circles 25 Forward 25 Backwards
2.Jump Rope 100 100
3.Arm Circles 25 Forward 25 Backwards
Workout Set1 Set2 Set3
1.Bench Press 145/5 145/5 145/5
2.Overhead Press 45/10 45/10 45/10
3.Bicept Curls 50/5 50/5 50/5
4.Push Ups 60 60 60
2.Overhead Press 45/10 45/10 45/10
3.Bicept Curls 50/5 50/5 50/5
4.Push Ups 60 60 60
Cool Down
1.Butterflies 60sec
2.Kung Fu Rt 60sec
3.Kung Fu Lt 60sec
4.Both Legs to chest 60sec
2.Kung Fu Rt 60sec
3.Kung Fu Lt 60sec
4.Both Legs to chest 60sec
Apr 12,2011
Warm-Up Set1 Set2
1.Step Ups 50 50
2.Jump Rope 100 100
3.Arm Circles 25Forward 25backward
2.Jump Rope 100 100
3.Arm Circles 25Forward 25backward
Workout Set1 Set2 Set3
1.Push Ups 50 50 60
2.Bench Press 125/10 125/10 125/10
3.Overhead Press 75/15 75/15 75/15
4.Leg Press 145/15 145/15 145/15
2.Bench Press 125/10 125/10 125/10
3.Overhead Press 75/15 75/15 75/15
4.Leg Press 145/15 145/15 145/15
Cool Down
1.Butterflies 60sec
2.Both legs to the chest 60sec
3.Right Tricep Stretch 60sec
4.Left Tricep Stretch 60sec
2.Both legs to the chest 60sec
3.Right Tricep Stretch 60sec
4.Left Tricep Stretch 60sec
Apr 13,2011
Warm-Up Set1 Set2
1.Jump Rope 100 100
2.Step Ups 50 50
3.Arm Circles 25 25
2.Step Ups 50 50
3.Arm Circles 25 25
Workout Set1 Set2 Set3
1.Bench Press 140/5 140/5 140/5
2.Leg Press 90/15 90/15 90/15
3.Bicept Curls 75/10 75/10 75/10
4.Curls 20/10 20/10 20/10
2.Leg Press 90/15 90/15 90/15
3.Bicept Curls 75/10 75/10 75/10
4.Curls 20/10 20/10 20/10
Cool Down
1.Right Kung Fu arm 60sec
2.Left Kung Fu arm 60sec
3.Right Tricep Stretch 60sec
4.Left Tricep Stretch 60sec
2.Left Kung Fu arm 60sec
3.Right Tricep Stretch 60sec
4.Left Tricep Stretch 60sec
Apr 14,2011
Warm-up Set1 Set2
1.Jump Rope 50 50
2.Step Ups 50 50
3.Push Ups 60 60
2.Step Ups 50 50
3.Push Ups 60 60
Workout Set1 Set2 Set3
1.Bench Press 125/5 125/5 125/5
2.Overhead Press 35/5 35/5 35/5
3.Curls 20/15 20/15 20/15
4.Bicept Curls 75/15 75/15 75/15
2.Overhead Press 35/5 35/5 35/5
3.Curls 20/15 20/15 20/15
4.Bicept Curls 75/15 75/15 75/15
Cool Down
1.Butterflies 60sec
2.Both legs to chest 60sec
3.Right tricep stretch 60sec
4.Left tricep stretch 60sec
2.Both legs to chest 60sec
3.Right tricep stretch 60sec
4.Left tricep stretch 60sec
Apr 18,2011
Warm-Up Set1 Set2
1.Jump Rope 100 100
2.Step Ups 50 50
3.ArmCircles 25forward 25backward
2.Step Ups 50 50
3.ArmCircles 25forward 25backward
Workout Set1 Set2 Set3
1.Bench Press 155/5 155/5 155/5
2.Legs Press 90/15 90/15 90/15
3.Bicept Curls 45/15 45/15 45/15
4.Curls 25/10 25/10 25/10
2.Legs Press 90/15 90/15 90/15
3.Bicept Curls 45/15 45/15 45/15
4.Curls 25/10 25/10 25/10
Cool Down
1.Butterflies 60sec
2.Both legs to chest 60sec
3.Right ttricep stretch 60sec
4.Left tricept stretch 60sec
2.Both legs to chest 60sec
3.Right ttricep stretch 60sec
4.Left tricept stretch 60sec
Apr 18,2011
Warm-Up Set1 Set2
1.Jump Rope 100 100
2.Push Ups 50 50
3.Arm Circles 25forward 25backward
2.Push Ups 50 50
3.Arm Circles 25forward 25backward
Workout Set1 Set2 Set3
1.Bench Press 155/5 155/5 155/5
2.Legs Press 90/15 90/15 90/15
3.Bicept Curls 75/15 75/15 75/15
4.Curls 35/15 35/15 35/15
2.Legs Press 90/15 90/15 90/15
3.Bicept Curls 75/15 75/15 75/15
4.Curls 35/15 35/15 35/15
Cool Down
1.Butterflies 60sec
2.Both legs to chest 60sec
3.Both arms to right ankle 60sec
4.Both arms to left ankle 60sec
2.Both legs to chest 60sec
3.Both arms to right ankle 60sec
4.Both arms to left ankle 60sec
Apr 19,2011
Warm-Up Set1 Set2
1.Jump Rope 100 100
2.Step Ups 50 50
3.Push Ups 60 60
2.Step Ups 50 50
3.Push Ups 60 60
Workout Set1 Set2 Set3
1.Bench Press 160/5 160/5 160/5
2.Overhead Press 75/20 75/20 75/20
3.Curls 60/15 60/15 60/15
4.Bicept Curls 45/25 45/25 45/25
2.Overhead Press 75/20 75/20 75/20
3.Curls 60/15 60/15 60/15
4.Bicept Curls 45/25 45/25 45/25
Cool Down
1.Butterflies 60sec
2.Both legs to chest 60sec
3.Both arms to right ankle 60sec
4.Both arms to left ankle 60sec
2.Both legs to chest 60sec
3.Both arms to right ankle 60sec
4.Both arms to left ankle 60sec
Apr 20,2011
Warm-Up Set1 Set2
1.Jump Rope 100 100
2.Push Ups 60 60
3.Arm Circles 25forward 25backward
2.Push Ups 60 60
3.Arm Circles 25forward 25backward
Workout Set1 Set2 Set3
1.Bench Press 115/5 115/5 115/5
2.Leg Press 60/15 60/15 60/15
3.Overhead Press 75/20 75/20 75/20
4.Curls 25/15 25/15 25/15
2.Leg Press 60/15 60/15 60/15
3.Overhead Press 75/20 75/20 75/20
4.Curls 25/15 25/15 25/15
Cool Down
1.Butterflies 60sec
2.Both legs to chest 60sec
3.Right tricep stretch 60sec
4.Left tricep stretch 60sec
2.Both legs to chest 60sec
3.Right tricep stretch 60sec
4.Left tricep stretch 60sec
Apr 25,2011
Warm-Up Set1 Set2
1.100 step-ups 50 50
2.Jump Rope 100 100
3.Push Ups 60 60
2.Jump Rope 100 100
3.Push Ups 60 60
Workout
1.Bench Press 160/5 160/5 160/5
2.Overhead Press 75/20 75/20 75/20
3.Curls 60/15 60/15 60/15
4.Bicept Curls 45/25 45/25 45/25
2.Overhead Press 75/20 75/20 75/20
3.Curls 60/15 60/15 60/15
4.Bicept Curls 45/25 45/25 45/25
Cool Down
1.Butterflies 60sec
2.Both legs to chest 60sec
3.Both arms to right ankle 60sec
4.Both arms to left ankle 60sec
2.Both legs to chest 60sec
3.Both arms to right ankle 60sec
4.Both arms to left ankle 60sec
Apr 26,2011
Warm-Up
1.Jump Rope 100 100
2.Step Ups 50 50
3.Push Ups 60 60
2.Step Ups 50 50
3.Push Ups 60 60
Workout
1.Bench Press 125/5 125/5 125/5
2.Overhead Press 35/5 35/5 35/5
3.Curls 20/15 20/15 20/15
4.Bicept Curls 75/15 75/15 75/15
2.Overhead Press 35/5 35/5 35/5
3.Curls 20/15 20/15 20/15
4.Bicept Curls 75/15 75/15 75/15
Cool Down
1.Butterflies 60sec
2.Both legs to chest 60sec
3.Both arms to right ankle 60sec
4.Both arms to left ankle 60sec
2.Both legs to chest 60sec
3.Both arms to right ankle 60sec
4.Both arms to left ankle 60sec
Apr 27,2011
Warm-Up
1.Jump Rope 100 100
2.Push Ups 60 60
3.Arm Circles 25forward 25backward
2.Push Ups 60 60
3.Arm Circles 25forward 25backward
Workout
1.Bench Press 125/5 125/5 125/5
2.Overhead Press 35/5 35/5 35/5
3.Curls 20/15 20/15 20/15
4.Bicept Curls 75/15 75/15 75/15
2.Overhead Press 35/5 35/5 35/5
3.Curls 20/15 20/15 20/15
4.Bicept Curls 75/15 75/15 75/15
Cool Down
1.Right Kung Fu arm 60sec
2.Left Kung Fu arm 60sec
3.Right Tricep Stretch 60sec
4.Left Tricep Stretch 60sec
2.Left Kung Fu arm 60sec
3.Right Tricep Stretch 60sec
4.Left Tricep Stretch 60sec
