My Personal Fitness Program
April 4, 2011
Warm-Up Set 1 Set 2 Set 3
Step-ups 50 50 50
Arm Circles 25 25 25
Exercise Set 1 Set 2 Set 3
Bench Press 10/10 10/10 10/10
Overhead Press 10/10 10/10 10/10
Incline Press 10/10 10/10 10/10
Cool Down Set 1 Set 2 Set 3
Kung Fu 30 sec 30 sec 30 sec
Overhead Stretch 30 sec 30 sec 30 sec
Step-ups 50 50 50
Arm Circles 25 25 25
Exercise Set 1 Set 2 Set 3
Bench Press 10/10 10/10 10/10
Overhead Press 10/10 10/10 10/10
Incline Press 10/10 10/10 10/10
Cool Down Set 1 Set 2 Set 3
Kung Fu 30 sec 30 sec 30 sec
Overhead Stretch 30 sec 30 sec 30 sec
April 5, 2011
Warm-Up Set 1 Set 2 Set 3
Arm Circles 25 forward 25 backward 25 forward
Jumping Rope 50 50 50
Exercise Set 1 Set 2 Set 3
Bench Press 10/10 10/10 10/10
Incline Press 10/10 10/10 10/10
Bicep Curls 10/10 10/10 10/10
Cool Down Set 1 Set 2 Set 3
Kung Fu 30 sec 30 sec 30 sec
Overhead 30 sec 30 sec 30 sec
Arm Circles 25 forward 25 backward 25 forward
Jumping Rope 50 50 50
Exercise Set 1 Set 2 Set 3
Bench Press 10/10 10/10 10/10
Incline Press 10/10 10/10 10/10
Bicep Curls 10/10 10/10 10/10
Cool Down Set 1 Set 2 Set 3
Kung Fu 30 sec 30 sec 30 sec
Overhead 30 sec 30 sec 30 sec
April 6, 2011
Warm-Up Set 1 Set 2 Set 3
Step-Ups 30 30 30
Arm Circles 25 forward 25 backward 25 forward
Exercise Set 1 Set 2 Set 3
Bicep Curls 10/10 10/10 10/10
Overhead Press 10/10 10/10 10/10
Bench Press 10/10 10/10 10/10
Cool Down Set 1 Set 2 Set 3
Stretch 30 sec 30 sec 30 sec
Kung Fu 30 sec 30 sec 30 sec
Step-Ups 30 30 30
Arm Circles 25 forward 25 backward 25 forward
Exercise Set 1 Set 2 Set 3
Bicep Curls 10/10 10/10 10/10
Overhead Press 10/10 10/10 10/10
Bench Press 10/10 10/10 10/10
Cool Down Set 1 Set 2 Set 3
Stretch 30 sec 30 sec 30 sec
Kung Fu 30 sec 30 sec 30 sec
April 11, 2011
Warm-Up Set 1 Set 2 Set 3
Step-Ups 100 100 100
Arm Circles 40 forward 40 backward 40 forward
Exercise Set 1 Set 2 Set 3
Incline Press 30/30 30/30 30/30
Bicep Curls 30/30 30/30 30/30
Overhead Press 30/30 30/30 30/30
Cool Down Set 1 Set 2 Set 3
Stretch 40 sec 40 sec 40 sec
Kung Fu 40 sec 40 sec 40 sec
Step-Ups 100 100 100
Arm Circles 40 forward 40 backward 40 forward
Exercise Set 1 Set 2 Set 3
Incline Press 30/30 30/30 30/30
Bicep Curls 30/30 30/30 30/30
Overhead Press 30/30 30/30 30/30
Cool Down Set 1 Set 2 Set 3
Stretch 40 sec 40 sec 40 sec
Kung Fu 40 sec 40 sec 40 sec
April 12, 2011
Warm-Up Set 1 Set 2 Set 3
Step-Ups 100 100 100
Arm Circles 40 forward 40 backward 40 forward
Exercise Set 1 Set 2 Set 3
Bicep Curls 30/30 30/30 30/30
Incline Press 30/30 30/30 30/30
Overhead Press 30/30 30/30 30/30
Cool Down Set 1 Set 2 Set 3
Stretch 40 sec 40 sec 40 sec
Kung Fu 40 sec 40 sec 40 sec
Step-Ups 100 100 100
Arm Circles 40 forward 40 backward 40 forward
Exercise Set 1 Set 2 Set 3
Bicep Curls 30/30 30/30 30/30
Incline Press 30/30 30/30 30/30
Overhead Press 30/30 30/30 30/30
Cool Down Set 1 Set 2 Set 3
Stretch 40 sec 40 sec 40 sec
Kung Fu 40 sec 40 sec 40 sec
April 13, 2011
Warm-Up Set 1 Set 2 Set 3
Step-Ups 100 100 100
Arm Circles 40 forward 40 backward 40 forward
Exercise Set 1 Set 2 Set 3
Overhead Press 30/30 30/30 30/30
Incline Press 30/30 30/30 30/30
Bicep Curls 30/30 30/30 30/30
Cool Down Set 1 Set 2 Set 3
Kung Fu 40 sec 40 sec 40 sec
Stretch 40 sec 40 sec 40 sec
Step-Ups 100 100 100
Arm Circles 40 forward 40 backward 40 forward
Exercise Set 1 Set 2 Set 3
Overhead Press 30/30 30/30 30/30
Incline Press 30/30 30/30 30/30
Bicep Curls 30/30 30/30 30/30
Cool Down Set 1 Set 2 Set 3
Kung Fu 40 sec 40 sec 40 sec
Stretch 40 sec 40 sec 40 sec
April 14, 2011
Warm-Up Set 1 Set 2 Set 3
Arm Circles 40 forward 40 backward 40 forward
Step-Ups 100 100 100
Exercise Set 1 Set 2 Set 3
Incline Press 30/30 30/30 30/30
Overhead Press 30/30 30/30 30/30
Bicep Curls 30/30 30/30 30/30
Cool Down Set 1 Set 2 Set 3
Stretch 40 sec 40 sec 40 sec
Kung Fu 40 sec 40 sec 40 sec
Arm Circles 40 forward 40 backward 40 forward
Step-Ups 100 100 100
Exercise Set 1 Set 2 Set 3
Incline Press 30/30 30/30 30/30
Overhead Press 30/30 30/30 30/30
Bicep Curls 30/30 30/30 30/30
Cool Down Set 1 Set 2 Set 3
Stretch 40 sec 40 sec 40 sec
Kung Fu 40 sec 40 sec 40 sec
April 18, 2011
Warm-Up Set 1 Set 2 Set 3
Arm Circles 30 30 30
Step-Ups 50 50 50
Exercises Set 1 Set 2 Set 3
Bench Press 10/10 10/10 10/10
Bicep Curls 10/10 10/10 10/10
Overhead Press 10/10 10/10 10/10
Cool Down Set 1 Set 2 Set 3
Kung Fu 50 sec 50 sec 50 sec
Stretch 50 sec 50 sec 50 sec
Arm Circles 30 30 30
Step-Ups 50 50 50
Exercises Set 1 Set 2 Set 3
Bench Press 10/10 10/10 10/10
Bicep Curls 10/10 10/10 10/10
Overhead Press 10/10 10/10 10/10
Cool Down Set 1 Set 2 Set 3
Kung Fu 50 sec 50 sec 50 sec
Stretch 50 sec 50 sec 50 sec
April 19, 2011
Warm-Up Set 1 Set 2 Set 3
Step-Ups 50 50 50
Jumping Rope 50 50 50
Exercises Set 1 Set 2 Set 3
Tricep Press 10/10 10/10 10/10
Overhead Press 10/10 10/10 10/10
Side Arm Raise 10/10 10/10 10/10
Cool Down Set 1 Set 2 Set 3
Stretch 50 sec 50 sec 50 sec
Kung Fu 50 sec 50 sec 50 sec
Step-Ups 50 50 50
Jumping Rope 50 50 50
Exercises Set 1 Set 2 Set 3
Tricep Press 10/10 10/10 10/10
Overhead Press 10/10 10/10 10/10
Side Arm Raise 10/10 10/10 10/10
Cool Down Set 1 Set 2 Set 3
Stretch 50 sec 50 sec 50 sec
Kung Fu 50 sec 50 sec 50 sec
April 20, 2011
Warm-Up Set 1 Set 2 Set 3
Jumping Rope 30 30 30
Step-Ups 30 30 30
Exercise Set 1 Set 2 Set 3
Bench Press 10/10 10/10 10/10
Overhead Press 10/10 10/10 10/10
Incline Press 10/10 10/10 10/10
Cool-Down Set 1 Set 2 Set 3
Kung Fu 40 sec 40 sec 40 sec
Stretch 40 sec 40 sec 40 sec
Jumping Rope 30 30 30
Step-Ups 30 30 30
Exercise Set 1 Set 2 Set 3
Bench Press 10/10 10/10 10/10
Overhead Press 10/10 10/10 10/10
Incline Press 10/10 10/10 10/10
Cool-Down Set 1 Set 2 Set 3
Kung Fu 40 sec 40 sec 40 sec
Stretch 40 sec 40 sec 40 sec
April 25, 2011
Warm-Up Set 1 Set 2 Set 3
Step-Ups 40 40 40
Jumping Rope 30 30 30
Exercise Set 1 Set 2 Set 3
Incline Press 10/10 10/10 10/10
Overhead Press 10/10 10/10 10/10
Bicep Curls 10/10 10/10 10/10
Cool-Down Set 1 Set 2 Set 3
Stretch 40 sec 40 sec 40 sec
Kung Fu 40 sec 40 sec 40 sec
Step-Ups 40 40 40
Jumping Rope 30 30 30
Exercise Set 1 Set 2 Set 3
Incline Press 10/10 10/10 10/10
Overhead Press 10/10 10/10 10/10
Bicep Curls 10/10 10/10 10/10
Cool-Down Set 1 Set 2 Set 3
Stretch 40 sec 40 sec 40 sec
Kung Fu 40 sec 40 sec 40 sec
April 26, 2011
Warm-Up Set 1 Set 2 Set 3
Arm Circles 30 forward 30 backward 30 forward
Step-Ups 40 40 40
Exercise Set 1 Set 2 Set 3
Overhead Press 10/10 10/10 10/10
Bicep Curls 10/10 10/10 10/10
Tricep Press 10/10 10/10 10/10
Cool-Down Set 1 Set 2 Set 3
Kung Fu 40 sec 40 sec 40 sec
Stretch 40 sec 40 sec 40 sec
Arm Circles 30 forward 30 backward 30 forward
Step-Ups 40 40 40
Exercise Set 1 Set 2 Set 3
Overhead Press 10/10 10/10 10/10
Bicep Curls 10/10 10/10 10/10
Tricep Press 10/10 10/10 10/10
Cool-Down Set 1 Set 2 Set 3
Kung Fu 40 sec 40 sec 40 sec
Stretch 40 sec 40 sec 40 sec
