My Personal Fitness Program.

April 4,2011

week`1 day`1

Warm ups exercise

step ups (1.min)

Excercise/Activities                  Set 1            Set 2          Set 3

leg extention                                                        20/55                       15/80                   20/55
Lunges                                                                 25x                          30x                     25x
Squats                                                                 80/8                         100/5                   85/8

Cool Down exercise              

leg strecthes                                                     30 secs
butterflies                                                          30 secs

April 5,2011

week` 1 day`2

Warm ups exercise

Jump ropes (1min)

Work out exercise                      Set 1            Set 2           Set 3

bench press                                                            35/8                         35/5                      35/8                     
overhead press                                                        10/20                        10/20                    20/10
biceps curls                                                             20/5                          25/5                     25/5

Cool Down

kung fu

Week  2
day 1

Warm up

Jump rope                                                            (1min)
Step ups                                                               (1min)

Work outs

Bench press                                                       115/10                      130/8                  115/10
Over head                                                          85/20                      80/10                  85/20
Curls                                                                  30/10                      25/20                  30/10

Cool down

kung fu

Week  2

day2

Warm ups exercise

step ups (1.min)

Excercise/Activities                  Set 1            Set 2          Set 3

bench press                                                            35/8                         35/5                      35/8                     
overhead press                                                        10/20                        10/20                    20/10
biceps curls                                                             20/5                          25/5                     25/5

Cool Down exercise              

leg strecthes                                                     30 secs
butterflies                                                          30 secs

Week 2

day3

Warm ups exercise

step ups (1.min)

Excercise/Activities                  Set 1            Set 2          Set 3

leg extention                                                        20/55                       15/80                   20/55
Lunges                                                                 25x                          30x                     25x
Squats                                                                 80/8                         100/5                   85/8

Cool Down exercise              

leg strecthes                                                     30 secs
butterflies                                                          30 secs

Week 2

day4

Warm ups exercise

jump ropes (1.min)

Excercise/Activities                Set 1            Set 2          Set 3

leg extention                                                        20/55                       15/80                   20/55
Lunges                                                                 25x                          30x                     25x
Squats                                                                 80/8                         100/5                   85/8 

Cool Down excercise

kung fu

Week 3

day 1

Warm ups exercise

jump ropes (1.min)

Excercise/Activities                Set 1            Set 2          Set 3

bench press                                                            35/8                         35/5                      35/8                     
overhead press                                                        10/20                        10/20                    20/10
biceps curls                                                             20/5                          25/5                     25/5

Cool Down excercise

kung fu

Week 3

day 2

Warm ups exercise

jump ropes (1.min)

Excercise/Activities                Set 1            Set 2          Set 3

bench press                                                            35/8                         35/5                      35/8                     
overhead press                                                        10/20                        10/20                    20/10
biceps curls                                                             20/5                          25/5                     25/5

Cool Down excercise

kung fu

Week 4