My Personal Fitness Program
Apirl 4, 2011
week `1 day 1
Warm up execise
30 Step-ups
Exercise/Activities Set 1 Set 2 Set 3
Bench Press 135/8 135/8 135/8
Overhead 95/5 95/5 95/5
Bicep Curls 25/10 25/10 25/10
Cool Down Exercise
Arm across chest & Peck stretch
April 5, 2011
week 2 day 2
Warm up exercise
30 step ups
Exercise/Activites Set 1 Set 2 Set 3
Bench press 135/8 145/8 135/8
Curls 35/8 35/8 35/8
Squats 130/8 130/8 130/8
Cool Down Exercise
Stretching arms
April 6, 2011
Week 1 day 3
Warm up exercise
30 step ups
Exercise/Activites Set 1 Set 2 Set 3
Bench press 135/8 135/8 135/8
Curls 35/5 35/5 35/5
Squat 130/8 130/8 130/8
Cool Down Exercise
Stretching Arms
April 11,2011
week 2 day 1
Warm up Exercise
40 step-ups
Exercise/Activites Set 1 Set 2 Set 3
Bench Press 135/8 140/8 135/8
Curls 25/8 25/8 25/8
Squat 110/8 110/8 110/8
Cool Down Exercise
Arm Streching & Leg Stretches
April 13,2011
Week 2 day 3
Warm up Exercise
30 step ups
Activity/ Exercise Set 1 Set 2 Set 3
Bench Press 135/8 135/8 135/8
Curls 25/8 25/8 25/8
Leg extentions 50/5 70/5 50/5
Cool Down Exercise
Arm Stretch, Leg Stretch
April 14,2011
Week 2 day 4
Warm up Exercise
Jump Rope
Activity/Exercise Set 1 Set 2 Set 3
Bench Press 140/8 170/5 170/5
Leg Extentions 80/10 80/10 80/10
Squat 140/8 140/8 140/8
Shoulder Schurbs 100/10 100/10 100/10
Cool Down Exercise
Arm & Leg Stretches
April 18,2011
week 3 day 1
Warm up Exercise
Jump rope
Activity/Exercise Set 1 Set 2 Set 3
Bench Press 135/10 135/10 135/10
Squat 100/10 100/10 100/10
Curls 60/8 60/8 60/8
Cool Down Exercise
Arm & Leg Stretches
April 19,2011
Week 3 day 2
Warm Up Exrcise
Jump Rope
Exercise/Activity Set 1 Set 2 Set 3
Bench press 135/10 205/5 135/8
curls 65/8 65/8 65/8
leg extention 80/10 80/10 80/10
arm raises 60 5 60/5 60/5
Cool Down Exercise
Arm & Leg Stretches
April 20,2011
Week 3 day 3
Warm Up Exercise
Jump Rope
Activity/Exercise Set 1 Set 2 Set 3
Bench Press 135/5 135/5 115/20
Leg Extentions 80/20 80/30 140/20
Curls 50/8 50/8 50/8
Cool Down Exercise
Arm & Leg Stretches
April 25,2011
week 4 day 1
Warm Up Exercise
Jump Rope
Activity/Exercise Set 1 Set 2 Set 3
Bench press BAR/70 BAR/100 BAR/50
Curls 25/5 25/5 25/5
leg extentions 50/10 50/10 50/10
Cool Down Exercise
Arm & Leg Stretches
April 26,2011
Week 4 day 2
Warm Up exrcise
Jump Rope
Activity/Exercise Set 1 Set 2 Set3
Bench Press BAR/50 BAR/70 BAR/50
Leg Extentions 50/5 50/5 50/5
curls 25/5 25/5 25/5
Cool Down Exercise
Arm & Leg Stretches
April 27,2011
week 4 day 3
Warm Up Exercise
Jump rope
Activity/Exercise Set 1 Set 2 Set 3
Bench press BAR/100 BAR/70 BAR/50
Curls 55/5 55/5 55/5
Cool Down Exercise
Arm & Leg Stretches
