My Personal Fitness Program.
Week 1
April 4, 2011
Warm up-Jump rope for 2:00min
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2 Set3
Bench press 135/8 135/8 135/8
Overhead press 100/5 100/5 100/5
Roman chairs 30 30
Cool down-Kung-fu stretch (both arms) 60sec
Triceps stretch (both arms) 30sec
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2 Set3
Bench press 135/8 135/8 135/8
Overhead press 100/5 100/5 100/5
Roman chairs 30 30
Cool down-Kung-fu stretch (both arms) 60sec
Triceps stretch (both arms) 30sec
April 5, 2011
Warm up-Jump rope for 2:00min
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2
Sitting backward crunch 30 30
Leg raises 30 30
Cycles 30 30
Crunches 30 30
Backward crunches 30 30
Upside down thrusts 30 30
Cross crunches 30 30
Side reaches 30 30
Roman chairs 30 30
Cool down-Abdominal stretch 60sec
Extended leg stretch (both legs) 30sec
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2
Sitting backward crunch 30 30
Leg raises 30 30
Cycles 30 30
Crunches 30 30
Backward crunches 30 30
Upside down thrusts 30 30
Cross crunches 30 30
Side reaches 30 30
Roman chairs 30 30
Cool down-Abdominal stretch 60sec
Extended leg stretch (both legs) 30sec
April 6, 2011
Warm up-Jump rope for 2:00min
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2 Set3
Bench press 135/8 135/8
Overhead press 75/8 75/8 75/8
Bicep curl 75/8 75/8 75/5
Incline press 90/15 90/12 90/10
Triceps press 30/8 30/8 30/8
Cool down-Kung-fu stretch (both arms) 60sec
Triceps stretch (both arms) 30sec
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2 Set3
Bench press 135/8 135/8
Overhead press 75/8 75/8 75/8
Bicep curl 75/8 75/8 75/5
Incline press 90/15 90/12 90/10
Triceps press 30/8 30/8 30/8
Cool down-Kung-fu stretch (both arms) 60sec
Triceps stretch (both arms) 30sec
Week 2
April 11, 2011
Warm up-Jump rope for 2:00min
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2 Set3
Bench press 155/8 155/8 135/5
Overhead press 85/8 85/8 85/8
Bicep curl 75/8 75/8 75/5
Incline press 90/8 90/5 90/5
Triceps press 35/8 35/8 35/8
Cool down-Kung-fu stretch (both arms) 60sec
Triceps stretch (both arms) 30sec
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2 Set3
Bench press 155/8 155/8 135/5
Overhead press 85/8 85/8 85/8
Bicep curl 75/8 75/8 75/5
Incline press 90/8 90/5 90/5
Triceps press 35/8 35/8 35/8
Cool down-Kung-fu stretch (both arms) 60sec
Triceps stretch (both arms) 30sec
April 12, 2011
Warm up-Jump rope for 2:00min
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2
Sitting backward crunch 30 30
Leg raises 30 30
Cycles 30 30
Crunches 30 30
Backward crunches 30 30
Upside down thrusts 30 30
Cross crunches 30 30
Side reaches 30 30
Roman chairs 30 30
Cool down- Abdominal stretch 60sec
Extended leg stretch (both legs) 30sec
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2
Sitting backward crunch 30 30
Leg raises 30 30
Cycles 30 30
Crunches 30 30
Backward crunches 30 30
Upside down thrusts 30 30
Cross crunches 30 30
Side reaches 30 30
Roman chairs 30 30
Cool down- Abdominal stretch 60sec
Extended leg stretch (both legs) 30sec
April 13, 2011
Warm up-Jump rope for 2:00min
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2 Set3
Bench press 155/5 155/5 135/8
Overhead press 85/8 85/8 85/8
Bicep curl 75/8 75/8 75/8
Triceps press 30/8 30/8 30/8
Cool down-Kung-fu stretch (both arms) 60sec
Triceps stretch (both arms) 30sec
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2 Set3
Bench press 155/5 155/5 135/8
Overhead press 85/8 85/8 85/8
Bicep curl 75/8 75/8 75/8
Triceps press 30/8 30/8 30/8
Cool down-Kung-fu stretch (both arms) 60sec
Triceps stretch (both arms) 30sec
Week 3
April 18, 2011
Warm up- 3min walk(4)
Work out- 10min run(7.5)
Cool down- 5min walk(4)
10min lower body stretch
Work out- 10min run(7.5)
Cool down- 5min walk(4)
10min lower body stretch
April 19, 2011
Warm up- 3min walk(4)
Work out- 10min run(8.5)
Cool down- 5min walk(4)
10min lower body stretch
Work out- 10min run(8.5)
Cool down- 5min walk(4)
10min lower body stretch
April 20, 2011
Warm up- 3min walk(4)
Work out- 15min 8% inclined walk(4)
Cool down- 5min walk(4)
5min lower body stretch
Work out- 15min 8% inclined walk(4)
Cool down- 5min walk(4)
5min lower body stretch
Week 4
April 25, 2011
Warm up-Jump rope for 2:00min
Work out- Set1 Set2
Wii basketball 1min 1min
Wii pingpong 1min 1min
Wii swordplay 1min 1min
Cool down-Kung-fu stretch (both arms) 60sec
Triceps stretch (both arms) 30sec
Work out- Set1 Set2
Wii basketball 1min 1min
Wii pingpong 1min 1min
Wii swordplay 1min 1min
Cool down-Kung-fu stretch (both arms) 60sec
Triceps stretch (both arms) 30sec
April 26, 2011
Warm up-Jump rope for 2:00min
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2 Set3
Bench press 135/8 135/8 135/8
Bicep curl 45/10 45/10 45/8
Incline press 90/8 90/8 90/5
Triceps press 45/8 45/5 45/5
Cool down-Kung-fu stretch (both arms) 60sec
Triceps stretch (both arms) 30sec
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2 Set3
Bench press 135/8 135/8 135/8
Bicep curl 45/10 45/10 45/8
Incline press 90/8 90/8 90/5
Triceps press 45/8 45/5 45/5
Cool down-Kung-fu stretch (both arms) 60sec
Triceps stretch (both arms) 30sec
Week 5
May 1, 2011
Warm up-Jump rope for 2:00min
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2 Set3
Bench press 150/8 150/8 150/8
Overhead press 100/8 100/8 100/8
Bicep curl 90/8 90/8 90/8
Incline press 90/20 90/15 90/10
Triceps press 40/8 40/8 40/8
Cool down-Kung-fu stretch (both arms) 60sec
Triceps stretch (both arms) 30sec
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2 Set3
Bench press 150/8 150/8 150/8
Overhead press 100/8 100/8 100/8
Bicep curl 90/8 90/8 90/8
Incline press 90/20 90/15 90/10
Triceps press 40/8 40/8 40/8
Cool down-Kung-fu stretch (both arms) 60sec
Triceps stretch (both arms) 30sec
May 2, 2011
Warm up-Jump rope for 2:00min
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2
Sitting backward crunch 40 40
Leg raises 40 40
Cycles 40 40
Crunches 40 40
Backward crunches 40 40
Upside down thrusts 40 40
Cross crunches 40 40
Side reaches 40 40
Roman chairs 40 40
Cool down- Abdominal stretch 60sec
Extended leg stretch (both legs) 30sec
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2
Sitting backward crunch 40 40
Leg raises 40 40
Cycles 40 40
Crunches 40 40
Backward crunches 40 40
Upside down thrusts 40 40
Cross crunches 40 40
Side reaches 40 40
Roman chairs 40 40
Cool down- Abdominal stretch 60sec
Extended leg stretch (both legs) 30sec
May 3, 2011
Warm up-Jump rope for 2:00min
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2 Set3
Bench press 150/8 150/8 150/8
Overhead press 100/8 100/8 100/8
Bicep curl 90/8 90/8 90/8
Incline press 90/20 90/15 90/10
Triceps press 40/8 40/8 40/8
Cool down-Kung-fu stretch (both arms) 60sec
Triceps stretch (both arms) 30sec
Arm circles for 1:00min (30sec each arm)
Work out- Set1 Set2 Set3
Bench press 150/8 150/8 150/8
Overhead press 100/8 100/8 100/8
Bicep curl 90/8 90/8 90/8
Incline press 90/20 90/15 90/10
Triceps press 40/8 40/8 40/8
Cool down-Kung-fu stretch (both arms) 60sec
Triceps stretch (both arms) 30sec
