My Personal Fitness Program
April 4,2011
Warm up
Jump rope set 1:100 Set 2:100
Exercise
Bench press set 1:85/10 set 2:85/10 set 3:85/10
curl ups set 1:50/10 set 2:50/10 set 3:50/10
squats set 1:90/10 set 2:90/10 set 3:90/10
cool down
arm stretches set 1:30 sec. set 2:30 sec. set 3:30 sec
leg stretches set 1:30 sec. set 2:30 sec. set 3:30 sec.
Jump rope set 1:100 Set 2:100
Exercise
Bench press set 1:85/10 set 2:85/10 set 3:85/10
curl ups set 1:50/10 set 2:50/10 set 3:50/10
squats set 1:90/10 set 2:90/10 set 3:90/10
cool down
arm stretches set 1:30 sec. set 2:30 sec. set 3:30 sec
leg stretches set 1:30 sec. set 2:30 sec. set 3:30 sec.
April 5,2011
Warm up
step ups set 1:50 set 2:50
Exercise
Bench press set 1:85/10 set 2:85/10 set 3:85/10
curl ups set1:10/10 set 2:10/10 set 3:10/10
bare bells set 1:20/10 set 2:20/10 set 3:20/10
Cool Down
Arm stretches set 1:30 sec. set 2:30 sec.
step ups set 1:50 set 2:50
Exercise
Bench press set 1:85/10 set 2:85/10 set 3:85/10
curl ups set1:10/10 set 2:10/10 set 3:10/10
bare bells set 1:20/10 set 2:20/10 set 3:20/10
Cool Down
Arm stretches set 1:30 sec. set 2:30 sec.
April 6,2011
Warm up
step ups set 1:50
Exercise
Bench press set 1:100/10 set 2:90/10 set 3:80/10
cool down
arm stretches set 1:30 sec. set 2:30 sec.
step ups set 1:50
Exercise
Bench press set 1:100/10 set 2:90/10 set 3:80/10
cool down
arm stretches set 1:30 sec. set 2:30 sec.
April 12,2011
Warm up
Jump rope set 1:50
exercise
bench press set 1:80/10 set2:80/10
squaits set 1:80/10 set 2:80/10 set 3:80/10
curls set 1:20/10 set 2:
Cool down
Body stretch 30 sec.
Jump rope set 1:50
exercise
bench press set 1:80/10 set2:80/10
squaits set 1:80/10 set 2:80/10 set 3:80/10
curls set 1:20/10 set 2:
Cool down
Body stretch 30 sec.
April 12,2011
Warm up
arm circles 30 forward 30 backward
Excercise
leg rases set:1 30/10 set:2 30/10
curls Set:1 60/10 set:2 60/10 set:3 60/10
chin ups set:1 10 set:2 10 set:3 10
cool down
Body stretches 30 sec.
arm circles 30 forward 30 backward
Excercise
leg rases set:1 30/10 set:2 30/10
curls Set:1 60/10 set:2 60/10 set:3 60/10
chin ups set:1 10 set:2 10 set:3 10
cool down
Body stretches 30 sec.
April 13,2011
Warm up
Jump rope set 1:100 Set 2:100
Exercise
Bench press set 1:85/10 set 2:85/10 set 3:85/10
curl ups set 1:50/10 set 2:50/10 set 3:50/10
squats set 1:90/10 set 2:90/10 set 3:90/10
cool down
arm stretches set 1:30 sec. set 2:30 sec. set 3:30 sec
leg stretches set 1:30 sec. set 2:30 sec. set 3:30 sec
Jump rope set 1:100 Set 2:100
Exercise
Bench press set 1:85/10 set 2:85/10 set 3:85/10
curl ups set 1:50/10 set 2:50/10 set 3:50/10
squats set 1:90/10 set 2:90/10 set 3:90/10
cool down
arm stretches set 1:30 sec. set 2:30 sec. set 3:30 sec
leg stretches set 1:30 sec. set 2:30 sec. set 3:30 sec
April 14,2011
Warm up
step ups set 1:50 set 2:50
Exercise
Bench press set 1:85/10 set 2:85/10 set 3:85/10
curl ups set1:10/10 set 2:10/10 set 3:10/10
bare bells set 1:20/10 set 2:20/10 set 3:20/10
Cool Down
Arm stretches set 1:30 sec. set 2:30 sec.
step ups set 1:50 set 2:50
Exercise
Bench press set 1:85/10 set 2:85/10 set 3:85/10
curl ups set1:10/10 set 2:10/10 set 3:10/10
bare bells set 1:20/10 set 2:20/10 set 3:20/10
Cool Down
Arm stretches set 1:30 sec. set 2:30 sec.
april 18,2011
Warm up
Jump rope set 1:100 Set 2:100
Exercise
Bench press set 1:85/10 set 2:85/10 set 3:85/10
curl ups set 1:50/10 set 2:50/10 set 3:50/10
squats set 1:90/10 set 2:90/10 set 3:90/10
cool down
arm stretches set 1:30 sec. set 2:30 sec. set 3:30 sec
leg stretches set 1:30 sec. set 2:30 sec. set 3:30 sec.
Jump rope set 1:100 Set 2:100
Exercise
Bench press set 1:85/10 set 2:85/10 set 3:85/10
curl ups set 1:50/10 set 2:50/10 set 3:50/10
squats set 1:90/10 set 2:90/10 set 3:90/10
cool down
arm stretches set 1:30 sec. set 2:30 sec. set 3:30 sec
leg stretches set 1:30 sec. set 2:30 sec. set 3:30 sec.
April 19,2011
Warm up
Jump rope set 1:100 Set 2:100
Exercise
Bench press set 1:85/10 set 2:85/10 set 3:85/10
curl ups set 1:50/10 set 2:50/10 set 3:50/10
squats set 1:90/10 set 2:90/10 set 3:90/10
cool down
arm stretches set 1:30 sec. set 2:30 sec. set 3:30 sec
leg stretches set 1:30 sec. set 2:30 sec. set 3:30 sec
Jump rope set 1:100 Set 2:100
Exercise
Bench press set 1:85/10 set 2:85/10 set 3:85/10
curl ups set 1:50/10 set 2:50/10 set 3:50/10
squats set 1:90/10 set 2:90/10 set 3:90/10
cool down
arm stretches set 1:30 sec. set 2:30 sec. set 3:30 sec
leg stretches set 1:30 sec. set 2:30 sec. set 3:30 sec
