My personly fitness program
Monday April 4;2011
warm up
Jump rope(5-7)min
Exercise
Bench press set 1 set2 set3
105/10 105/10 105/10
Incilplan 75/7 75/7 75/7
Overhead press 100/5 100/5 100/5
(cool-down)(5-7)min
Tues April 5;2011
warm up
Jump rope (5-7)min
Exercise
Bench press Set 1 Set 2 Set 3
110/5 110/5 110/5
Incilplan 80/5 80/5 80/5
Over head 100/10 100/10 100/10
(cool-down) (5-7)min
wed April 6;2011
warm up (jump rope )(5-7)min
Exercise
Bench press Set 1 Set 2 Set 3
115/5 115/5 115/5
115/5 115/5 115/5
overhead 115/5 115/5 115/5
Incilplan 85/5 85/5 85/5
(cool down) (5-7) min
Mon April 11;2011
warm up (6-7) min
Exercise
Bench press Set1 set 2 set 3
120/5 120/5 120/5
Overhead 120/5 120/5 120/5 120/5
Incliplan 95/5 95/5 95/5
(cool down) (5-6)min
Tues April 12:2011
warm up (5-7) jump rope
Exercise
Bench press
Set 1 Set 2 Set 3
120/5 120/5 120/5
Overhead 120/5 120/5 120/5
Incliplan 95/5 95/5 95/5
(cool-down) (5-7)mmin
Wed April 13:2011
warm up(5-7) min
Exercise
Bench press
Set 1 Set 2 Set 3
Set 1 Set 2 Set 3
120/5 120/5 120/5
Overhead press 120/5 120/5 120/5
Incliplan 95/5 95/5 95/5
(cool-down) (5-7)min
April 18
warm up (5-7)
game bike
April 19
Warm up (5-7)
game boxing
Warm up(5-7)
April 20
game tabel tennis
game tabel tennis
April 25
game bakelball
April 26
WArmup Jumprope (5-7)
bencn press
130/5
Incilplan 130/5
Incilplan 130/5
APril 27
warmup (5-7)
Jumprope
bench press 130/5
Incilplan 85/5
cool-down (5-7)min
