My Personal Fitness Program

 Monday April 4,2011

Warm-up /rope jumping  2 min
exercise
1.set 1.Bench press     150 pounds reps 3/10
    set2.Bench press      150 pounds    reps 3/10
    set3.Bench press       150 pounds    reps 3/10

2.set 1.Arm curl         90 pounds   reps 3/10
    set 2.Arm curl          90 pounds     reps 3/10
      set 3.Arm curl             90 pounds  reps 3/10


3.set 1.Crunches       50 reps            3/50
      set 2.Crunches         50 reps              3/50
          set 3.Crunches        50 reps             3/50


4.set 1.Inclimb bench press         90 pounds  reps  3/10
     set 2.Inclimb bench press            90 pounds   reps  3/10
       set3.Inclimb bench press              90 pounds  reps  3/10
  


 Cool Down/  kung Fu stretch 1 min

Tuesday April 5,2011

Warm-up/rope jumping 2 min
exercise
1.set 1.leg curls  120 pounds reps 3/10
    set 2. leg curls  120 pounds reps   3/10
     set 3.leg curls  120 pounds reps        3/10

2.set 1. crunches   50 reps     3/50
     set 2.  crunches     50 reps   3/50
        set 3.  crunches     50 reps   3/ 50

3.set 1. jump roping      50 reps    3/50
     set 2. jump roping        50 reps    3/50
       set 3. jump roping         50 reps     3/50



4.set 1. squats        20 reps   3/20
     set 2.  squats         20  reps  3/20
       set 3.  squats           20 reps  3/20


-cool down/ sit and reach 1 min

Wednesday April 6,2011

warm-up/Step ups 2 min
 exercise

1. set 1. Bench press   100 pounds reps 3/10
     set 2.Bench press     100  pounds  reps  3/10
     set 3.Bench press       100 pounds   reps  3/10

2. set 1. Shoulder press    95  pounds reps  3/10
      set 2. Shoulder  press   95  pounds  reps   3/10
        set 3.Shoulder press     95  pounds  reps  3/10
 
3. Set  1. Arm curls    60 pounds reps  4/10
    Set  2.Arm curls    60 pounds reps  4/10
  Set 3.Arm curls     60  pounds  reps  4/10

-cool down / sit and reach and kung fu stretch 2 min

Monday April 11,2011

warm-up/Jump roping 2 min
exercise  

1. set 1.Bench press  80 pounds reps 4/10
      set 2.Bench press  80 pounds  reps 4/10
         set 3.Bench press 80 pounds reps 4/10

2. set 1.Shoulder press 40 pounds reps 4/10
       set 2.Shoulder press 40 pounds reps 4/10
         set 3.Shoulder press 40 pounds reps 4/10

3. set 1.Arm curls 45 pounds reps 3/20
      set 2.Arm curls 45 pounds reps 3/20
        set 3.Arm curls 45 pounds reps 3/20

cool down-kung fu stretch 2 min

Tuesday April  12,2011

warm up/step ups 2 min

exercise

1. set 1.Jump roping 3/50
    set 2.Jump roping 3/50
      set 3.jump roping 3/50

2. set 1.squats 150 pounds 3/10
    set 2. squats 150 pounds 3/10
       set 3.squats 150 pounds 3/10


3 set 1.crunches 3/50
    set 2.crunches 3/50
      set 3.crunches 3/50

cool down- kung fu stretch

Wendesday April 13,2011

warm-up/ step ups 3 mins
exercise

1. set 1.Bench press 90 pounds 3/10
      set 2.Bench press 90 pounds 3/10
       set 3.Bench press 90 pounds 3/10

2. set 1.Arm curl bands 3/20
      set 2. Arm curl bands 3/20
        set 3. Arm curl bands 3/20

3. set 1. sit ups 3/25
       set 2. sit ups 3/25
         set 3.sit ups 3/25

cool-down sit and reach 5 min

 Thursday April 14,2011

warm-up/ Step ups 4 min
exercise

1. set 1.squat bands 3/25
      set 2. squat bands 3/25
       set 3. squat bands 3/25

2. set 1.step ups  2/50
      set 2.step ups 2/50
        set 3.step ups 2/50
 
3. set 1.crunches 3/50
      set 2.crunches 3/50
        set 3.crunches 3/50

cool-down sit and reach 6 min

Wendesday April 20,2011

warm-up/jump rope 3 mins
exercise

1.set 1.Bench Press 185 pounds 3/5
     set 2.Bench  Press 185 pounds 3/5
       set 3.Bench Press 185 pounds 3/5

2.set 1.Tricep extension 85 pounds 3/5
     set 2.Tricep extension 85 pounds  3/5
       set 3.Tricep extension  85 pounds 3/5

cool-down kung fu 3 min