My Personal Fitness Plan
Week 1
Day 1
Warm Up
1. Air circles 30 forward 30 backward
2. Step ups 1:30
Work out Set 1 Set 2 Set3
1. Bench press 135/10 150/10 175/10
2. Overhead press 90/5 90/5 90/5
3. Bicep Curls 40/10 40/10 40/10
Cool Down Set 1 Set 2 Set3
1. Kung Fu R/L Arm 30sec 30sec 30sec
2. Tricep Stretch 30sec 30sec 30sec
1. Air circles 30 forward 30 backward
2. Step ups 1:30
Work out Set 1 Set 2 Set3
1. Bench press 135/10 150/10 175/10
2. Overhead press 90/5 90/5 90/5
3. Bicep Curls 40/10 40/10 40/10
Cool Down Set 1 Set 2 Set3
1. Kung Fu R/L Arm 30sec 30sec 30sec
2. Tricep Stretch 30sec 30sec 30sec
Week 1
Day 2
Warm Up
1. Air circles 30 forward 30 backward
2. Step ups 1:30
Work out Set 1 Set 2 Set3
1. Bench press 135/10 150/10 160/10
2. Bicep press 90/5 90/5 90/5
3. Tricep Curls 30/10 30/10 30/10
Cool Down Set 1 Set 2 Set3
1. Kung Fu R/L Arm 30sec 30sec 30sec
2. Tricep Stretch 30sec 30sec 30sec
1. Air circles 30 forward 30 backward
2. Step ups 1:30
Work out Set 1 Set 2 Set3
1. Bench press 135/10 150/10 160/10
2. Bicep press 90/5 90/5 90/5
3. Tricep Curls 30/10 30/10 30/10
Cool Down Set 1 Set 2 Set3
1. Kung Fu R/L Arm 30sec 30sec 30sec
2. Tricep Stretch 30sec 30sec 30sec
Week 1
Day 3
Warm Up Set 1
1. Step ups 2:00
Work out Set 1 Set 2
1. Bench press 135/10 140/10
2. Bicep curls 35/10 35/10
3. Overhead press 90/10 90/10
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
2. Tricep Stretch 20sec 20sec
1. Step ups 2:00
Work out Set 1 Set 2
1. Bench press 135/10 140/10
2. Bicep curls 35/10 35/10
3. Overhead press 90/10 90/10
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
2. Tricep Stretch 20sec 20sec
Week 2
Day 1
Warm Up Set 1
1. Step ups 2:00
Work out Set 1 Set 2 Set 3
1. Bench press 140/5 160/5 185/5
2. Tricep curls 45/5 45/5 50/5
3. Leg press 100/5 100/5 100/5
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
2. Tricep Stretch 20sec 20sec
1. Step ups 2:00
Work out Set 1 Set 2 Set 3
1. Bench press 140/5 160/5 185/5
2. Tricep curls 45/5 45/5 50/5
3. Leg press 100/5 100/5 100/5
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
2. Tricep Stretch 20sec 20sec
Week 2
Day 2
Warm Up Set 1
1. Step ups 2:00
Work out Set 1 Set 2 Set 3
1. Bench press 140/5 160/5 185/5
2. Tricep curls 45/5 45/5 50/5
3. Leg press 100/5 100/5 100/5
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
2. Tricep Stretch 20sec 20sec
1. Step ups 2:00
Work out Set 1 Set 2 Set 3
1. Bench press 140/5 160/5 185/5
2. Tricep curls 45/5 45/5 50/5
3. Leg press 100/5 100/5 100/5
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
2. Tricep Stretch 20sec 20sec
Title Text.
Week 2
Day 3
Warm Up Set 1
1. Step ups 2:00
Work out Set 1 Set 2 Set 3
1. Bench press 135/10 150/10 175/5
2. Bicep curls 40/10 40/10 40/5
3. Tricep press 35/10 35/10 35/5
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
2. Tricep Stretch 20sec 20sec
1. Step ups 2:00
Work out Set 1 Set 2 Set 3
1. Bench press 135/10 150/10 175/5
2. Bicep curls 40/10 40/10 40/5
3. Tricep press 35/10 35/10 35/5
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
2. Tricep Stretch 20sec 20sec
Week 2
Day 4
Warm Up Set 1 Set 2
1. Step ups 2:00
2. Arm rotation 30 forward 30 forward
Work out Set 1 Set 2 Set 3
1. Bench press 135/10 150/10 175/5
2. Bicep curls 40/10 40/10 40/5
3. Tricep press 35/10 35/10 35/5
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
2. Tricep Stretch 20sec 20sec
1. Step ups 2:00
2. Arm rotation 30 forward 30 forward
Work out Set 1 Set 2 Set 3
1. Bench press 135/10 150/10 175/5
2. Bicep curls 40/10 40/10 40/5
3. Tricep press 35/10 35/10 35/5
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
2. Tricep Stretch 20sec 20sec
Week 3
Day 1
Warm Up Set 1 Set 2
1. Step ups 2:00
2. Arm rotation 30 forward 30 forward
Work out Set 1 Set 2 Set 3
1. Bench press 135/10 150/10 175/5
2. Bicep curls 40/10 40/10 40/5
3. Tricep press 35/10 35/10 35/5
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
2. Tricep Stretch 20sec 20sec
1. Step ups 2:00
2. Arm rotation 30 forward 30 forward
Work out Set 1 Set 2 Set 3
1. Bench press 135/10 150/10 175/5
2. Bicep curls 40/10 40/10 40/5
3. Tricep press 35/10 35/10 35/5
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
2. Tricep Stretch 20sec 20sec
Week 3
Day 2
Warm Up Set 1 Set 2
1. Step ups 2:00
2. Arm rotation 30 forward 30 forward
Work out Set 1 Set 2 Set 3
1. Bench press 135/10 150/10 175/5
2. Bicep curls 40/10 40/10 40/5
3. Tricep press 35/10 35/10 35/5
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
2. Tricep Stretch 20sec 20sec
1. Step ups 2:00
2. Arm rotation 30 forward 30 forward
Work out Set 1 Set 2 Set 3
1. Bench press 135/10 150/10 175/5
2. Bicep curls 40/10 40/10 40/5
3. Tricep press 35/10 35/10 35/5
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
2. Tricep Stretch 20sec 20sec
Week 3
Day 3
Warm Up Set 1 Set 2
1. Step ups 2:00
2. Arm rotation 30 forward 30 forward
Work out Set 1 Set 2 Set 3
1. Bench press 135/10 150/10 175/5
2. Bicep curls 40/10 40/10 40/5
3. Tricep press 35/10 35/10 35/5
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
2. Tricep Stretch 20sec 20sec
1. Step ups 2:00
2. Arm rotation 30 forward 30 forward
Work out Set 1 Set 2 Set 3
1. Bench press 135/10 150/10 175/5
2. Bicep curls 40/10 40/10 40/5
3. Tricep press 35/10 35/10 35/5
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
2. Tricep Stretch 20sec 20sec
Week 4
Day 1
Warm Up Set 1 Set 2
1. Step ups 2:00 2:00
Work out Set 1 Set 2 Set 3
1. Bench press 135/10 150/10 175/5
2. Bicep curls 40/10 40/10 40/5
3. Overhead press 90/10 90/10 90/5
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
1. Step ups 2:00 2:00
Work out Set 1 Set 2 Set 3
1. Bench press 135/10 150/10 175/5
2. Bicep curls 40/10 40/10 40/5
3. Overhead press 90/10 90/10 90/5
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
Week 4
Day 2
Warm Up Set 1 Set 2
1. Step ups 2:00
Work out Set 1 Set 2 Set 3
1. Bench press 135/10 150/10 175/5
2. Bicep curls 40/10 40/10 40/5
3. Tricep press 100/10 100/10 100/5
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
1. Step ups 2:00
Work out Set 1 Set 2 Set 3
1. Bench press 135/10 150/10 175/5
2. Bicep curls 40/10 40/10 40/5
3. Tricep press 100/10 100/10 100/5
Cool Down Set 1 Set 2
1. Kung Fu R/L Arm 30sec 30sec
