My Personal Fitness Program

April 4, 2011

Monday, I warmed up my daily workout by doing 25 jumping jacks and 50 arm rotations. Next I began to do my bicep curls; my first set I lifted 12 pounds 5 times, on my second 12 pounds 10 times, and my third 12 pounds 20 times.After that, I began my overhead press by doing 12 lbs. 5 times on my first set, 12lbs. 10 times on my secodn set, and then 12 lbs. 20 times on my third set. Lastly, I finished by doing my tricep press. My first set was 12lbs. 5 times, my second was 12lbs 10 times, and my third was 12 lbs 20 times. I finished my daily routine by cooling down. I did a kung fu stretch two times both 30 seconds for each arm.

April 5, 2011

Tuesday, I warmed up by doing two mins of step ups and 25 jumping jacks. I then began my lower body workout by doing two sets of lunges. Then i did three sets of ten squats. After that, I did three sets of ten toe raises. Finally, I did leg extensions by lifting 20 lbs ten times. I cooled down by doing lower body stretches such as butterflies and leg stretches.

April 6, 2011

Wednesday, I warmed up by doing 25 jumping jacks and 50 step ups. I began my upper body workout by doing arm raises. On my first set, I lifted 12lbs ten times, my second set I lifted 12lbs 15 times, and my third set I lifted 12lbs 20 times. Then, I did tricep press by lifting 12lbs ten times on my first set, 12lbs fifteen times on my second set, and 12lbs 20 times on my third set. After that, I did three sets of overhead press. My first set, I lifted 12lbs 10 times, my second I lifted 12lbs 15 times, and my third set I lifted 12lbs 20 times. I cooled down by doing kung fu stretches and arm stretches.

April 11, 2011

Monday, I warmed up by doing two mins of step ups and 25 jumping jacks. I then began my lower body workout by doing two sets of lunges. Then i did three sets of ten squats. After that, I did three sets of ten toe raises. Finally, I did leg extensions by lifting 20 lbs ten times. I cooled down by doing lower body stretches such as butterflies and leg stretches.

April 12, 2011

Tuesday, I warmed up by doing 50 step ups and 50 arm rotations. I began my upper body workout by doing arm raises. On my first set, I lifted 14lbs ten times, my second set I lifted 14lbs 15 times, and my third set I lifted 14lbs 20 times. Then, I did tricep press by lifting 14lbs ten times on my first set, 14lbs fifteen times on my second set, and 14lbs 20 times on my third set. After that, I did three sets of overhead press. My first set, I lifted 14lbs 10 times, my second I lifted 14lbs 15 times, and my third set I lifted 14lbs 20 times. I cooled down by doing kung fu stretches and arm stretches.

April 13, 2011

Wednesday, I warmed up by doing two mins of step ups and 25 jumping jacks. I then began my lower body workout by doing three sets of lunges. Then, I did three sets of ten of the Roman Chair. After that, i did three sets of ten squats. Finally, I did leg extensions by lifting 30 lbs ten times. I cooled down by doing lower body stretches such as butterflies and leg stretches.

April 18, 2011

Monday, I warmed up my daily routine by doing 50 jumping jacks and 50 arm rotations. I began my upper body workout by doing bench press. I lifted 16lbs 10 times for my first set, 16lbs 15 times for my second set, and 16lbs 20 times for my third set. Then, I did inclined press by lifting 16lbs 10 times for my first set, 16lbs 15 times for my second set, and 16lbs 20 times for my third set. After that, I tricep curls by lifting 16lbs 10 times on my first set, 16lbs 15 times on my second set, and 16lbs 20 times on my third set. I cooled down by doing kung fu stretches and arm stretches.

April 19, 2011

Tuesday, I warmed up by doing two mins of step ups and 25 jumping jacks. I then began my lower body workout by doing three sets of lunges. Then, I did three sets of ten of the Roman Chair. After that, i did three sets of ten squats. Finally, I did leg extensions by lifting 30 lbs ten times. I cooled down by doing lower body stretches such as butterflies and leg stretches.

April 20, 2011

Wednesday, I warmed up my daily routine by doing 50 jumping jacks and 50 arm rotations. I began my upper body workout by doing bench press. I lifted 16lbs 10 times for my first set, 16lbs 15 times for my second set, and 16lbs 20 times for my third set. Then, I did inclined press by lifting 16lbs 10 times for my first set, 16lbs 15 times for my second set, and 16lbs 20 times for my third set. After that, I tricep curls by lifting 16lbs 10 times on my first set, 16lbs 15 times on my second set, and 16lbs 20 times on my third set. I cooled down by doing kung fu stretches and arm stretches.

April 25, 2011

Monday, I warmed up by doing two mins of step ups and 25 jumping jacks. I then began my lower body workout by doing two sets of lunges. Then i did three sets of ten squats. After that, I did three sets of ten toe raises. Finally, I did leg extensions by lifting 40 lbs ten times. I cooled down by doing lower body stretches such as butterflies and leg stretches.

April 26, 2011

Tuesday, I warmed up my daily workout by doing 25 jumping jacks and 50 arm rotations. Next I began to do my bicep curls; my first set I lifted 18 pounds 10 times, on my second 18 pounds 15 times, and my third 18 pounds 20 times.After that, I began my overhead press by doing 18 lbs. 10 times on my first set, 18lbs. 15 times on my secodn set, and then 18 lbs. 20 times on my third set. Lastly, I finished by doing my tricep press. My first set was 18lbs. 10 times, my second was 18lbs 15 times, and my third was 18 lbs 20 times. I finished my daily routine by cooling down. I did a kung fu stretch two times both 30 seconds for each arm.

April 27, 2011

Wednesday, I warmed up by doing two mins of step ups and 25 jumping jacks. I then began my lower body workout by doing three sets of lunges. Then, I did three sets of ten of the Roman Chair. After that, i did three sets of ten squats. Finally, I did leg extensions by lifting 30 lbs ten times. I cooled down by doing lower body stretches such as butterflies and leg stretches.