My Personal Fitness Program

1st Week

April 4, 2011

Warm up
Arm Circles F/B 25
Jump Rope 100
                                                                          
Exercise          Set 1           Set 2
Bench Press       95/5              95/5
Bicep Curls        15/5              15/5
Overhead Press 10/10          10/10
Sit-Ups             25 times     25 times
                                                                          
Cool Down
Kung Fu R/L Arm        2x30 sec.
Overhead Stretch       2x30 sec.

April 5, 2011

Warm up
Jump Rope 100
Step Ups 50
                                                                  

Exercise             Set 1              Set 2
Squats                 65/10               65/10
Sit-Ups              20 times           20 times
Lunges-2 Sets
Bench Press        95/5                95/5
                                                                   
Cool Down
Kung Fu R/L Arm          2x30 sec.
Overhead Stretch          2x30 sec

April 6, 2011

Warm up
Jump Rope 100
Step Ups 50
                                                               

Exercise          Set 1                   Set 2
Bench Press      95/5                     95/5
Sit-Ups             20 times           20 times
Bicep Curls        15/10                  15/10
                                                                 Cool Down
Kung Fu R/L Arm          2x30 sec.
Overhead Stretch          2x30 sec

2nd Week

April 11, 2011

Warm up
Arm Circles F/B 25
Jump Rope 100
                                                                        
Exercise          Set 1           Set 2
Bench Press      105/5          105/5
Bicep Curls        45/5              45/5
Overhead Press 15/10          15/10
Sit-Ups                20                  20
                                                                       
Cool Down
Kung Fu R/L Arm    2x30 sec.
Overhead Stretch       2x30 sec.

April 13, 2011

Warm up
Arm Circles F/B 25
Jump Rope 100
                                                                          
Exercise          Set 1           Set 2
Bench Press    105/5            105/5
Bicep Curls        45/5             45/5
Overhead Press 15/10          15/10
Sit-Ups                  20              20
                                                                   
Cool Down
Kung Fu R/L Arm    2x30 sec.
Overhead Stretch       2x30 sec.

April 14. 2011

Warm up
Arm Circles F/B 25
Jump Rope 100
                                                                   
Exercise          Set 1           Set 2
Bench Press      105/5          105/5
Bicep Curls        65/5              65/5
Sit-Ups             15/20             15/20

                                                                   
Cool Down
Kung Fu R/L Arm    2x30 sec.
Overhead Stretch       2x30 sec.

3rd Week

April 18, 2011

Warm up
Arm Circles F/B 25
Jump Rope 100
                                                                        
Exercise          Set 1           Set 2         Set 3
Bench Press     105/5          105/5          105/5
Bicep Curls        45/5             45/5           45/5
Sit-Ups              15/10           15/10

                                                                        
Cool Down
Kung Fu R/L Arm        2x30 sec.
Overhead Stretch       2x30 sec.

April 19,2011

Warm up
Jump Rope 100
Step Ups 50
                                                                   
Exercise          Set 1        Set 2      Set 3
Squats               65/10       65/10      65/10
Leg Extensions  40/10       40/10
Sit-Ups              15/10         15/10

                                                                   
Cool Down
Leg Stretch R/L          2x30 sec.
Knee to Chest            2x30 sec.

April 20,2011

Warm up
Arm Circles F/B 25
Jump Rope 100
                                                                   
Exercise          Set 1           Set 2
Bench Press       95/5             95/5
Bicep Curls        15/5              15/5
Sit-Ups              15/15            15/15
Tricep Press      25/10             25/10
                                                                   
Cool Down
Kung Fu R/L Arm        2x30 sec.
Overhead Stretch       2x30 sec.

4th Week

April 25, 2011

Warm up
Arm Circles F/B 25
Jump Rope 100
                                                                        
Exercise           Set 1        Set 2         Set 3
Bench Press     115/5          115/5        115/5
Bicep Curls         15/5           15/5          15/5
Sit-Ups               15/15         15/15
Tricep Press       25/10         25/10
Shoulder Press   45/10         45/10
                                                                        
Cool Down
Kung Fu R/L Arm        2x30 sec.
Overhead Stretch       2x30 sec.

April 26, 2011

Warm up
Arm Circles F/B 25
Jump Rope 100
                                                                   
Exercise            Set 1        Set 2      Set 3
Bench Press      115/5         115/5     115/5
Bicep Curls          15/5          15/5       15/5
Sit-Ups                 15/15       15/15
Tricep Press         25/10        25/10
Shoulder Press     45/10        45/10
                                                                   
Cool Down
Kung Fu R/L Arm        2x30 sec.
Overhead Stretch       2x30 sec.

April 27, 2011

Warm up
No warm up

                                                                   
Exercise

Wii:Michael Jackson



                                                                   
Cool Down
No cool down