My Personal Fitness Program

April 4, 2011

Warm-Up: Jumping Jacks 100/0
Exercise: Bench Press- 3 sets of 75/12
                    Incline Press- 3 sets of 75/12
                    Tricep Curls- 3 sets of 50/12
Cool-Down: Kung Fu Stretch L/R- 30 sec
                        Kung Fu Stretch R/L- 30 sec
                        Tricep Stretch- 30 sec (2 times)

April 5, 2011

Warm-Up: Step Ups- 2 sets of 50/0
Exercise: Leg Raises- 3 sets of 80/8
                    Calf Raises- 3 sets of 25/0
                    Lunges- 3 sets of 50/8
Cool-Down: Straddle M/L/R- 45 secs each
                         Butterfly- 45 secs
                         Butterfly Ext- 45 secs

April 6, 2011

Warm-Up: Arm Circles L/R- 2 sets of 30/0
Exercise: Bench Press- 3 sets of 80/10
                    Tricep Curls- 3 sets of 50/10
                    Tricep Press- 3 sets of 50/8
Cool-Down: Kung Fu Stretch L/R- 45 secs (2 times)
                         Tricep Stretch- 45 secs (2 times)
                        

April 11, 2011

Warm-Up: Jumping Jacks 200/0
Exercise: Bench Press- 3 sets of 80/12
                    Incline Press- 3 sets of 80/12
                    Tricep Curls- 3 sets of 60/12
Cool-Down: Kung Fu Stretch L/R- 30 sec
                        Kung Fu Stretch R/L- 30 sec
                        Tricep Stretch- 30 sec (2 times)

April 12, 2011

Warm-Up: Step Ups- 2 sets of 75/0
Exercise: Leg Raises- 3 sets of 90/8
                    Calf Raises- 3 sets of 35/0
                    Lunges- 3 sets of 60/8
Cool-Down: Straddle M/L/R- 45 secs each
                         Butterfly- 45 secs
                         Butterfly Ext- 45 secs

April 13, 2011

Warm-Up: Arm Circles L/R- 2 sets of 50/0
Exercise: Bench Press- 3 sets of 90/10
                    Tricep Curls- 3 sets of 60/10
                    Tricep Press- 3 sets of 60/8
Cool-Down: Kung Fu Stretch L/R- 45 secs (2 times)
                         Tricep Stretch- 45 secs (2 times)

April 18, 2011

Warm-Up: Jumping Jacks 300/0
Exercise: Bench Press- 3 sets of 90/12
                    Incline Press- 3 sets of 90/12
                    Tricep Curls- 2 sets of 50/15
Cool-Down: Kung Fu Stretch L/R- 30 sec
                        Kung Fu Stretch R/L- 30 sec
                        Tricep Stretch- 30 sec (2 times)

April 19, 2011

Warm-Up: Step Ups- 3 sets of 50/0
Exercise: Leg Raises- 3 sets of 90/8
                    Calf Raises- 3 sets of 45/0
                    Lunges- 4 sets of 50/8
Cool-Down: Straddle M/L/R- 45 secs each
                         Butterfly- 45 secs
                         Butterfly Ext- 45 secs

April 20, 2011

Warm-Up: Arm Circles L/R- 3 sets of 30/0
Exercise: Bench Press- 3 sets of 100/10
                    Tricep Curls- 2 sets of 75/10
                    Tricep Press- 3 sets of 50/12
Cool-Down: Kung Fu Stretch L/R- 45 secs (2 times)
                         Tricep Stretch- 45 secs (2 times)

April 25, 2011

Warm-Up: Jumping Jacks 400/0
Exercise: Bench Press- 3 sets of 115/8
                    Incline Press- 3 sets of 115/8
                    Tricep Curls- 3 sets of 75/8
Cool-Down: Kung Fu Stretch L/R- 30 sec
                        Kung Fu Stretch R/L- 30 sec
                        Tricep Stretch- 30 sec (2 times)

April 26, 2011

Warm-Up: Step Ups- 3 sets of 50/0
Exercise: Leg Raises- 3 sets of 90/10
                    Calf Raises- 2 sets of 45/0
                    Lunges- 3 sets of 75/8
Cool-Down: Straddle M/L/R- 45 secs each
                         Butterfly- 45 secs
                         Butterfly Ext- 45 secs

April 27, 2011

Warm-Up: Arm Circles L/R- 2 sets of 30/0
Exercise: Bench Press- 3 sets of 80/10
                    Tricep Curls- 3 sets of 50/10
                    Tricep Press- 3 sets of 50/8
Cool-Down: Kung Fu Stretch L/R- 45 secs (2 times)
                         Tricep Stretch- 45 secs (2 times)