LilBrandon'sPersonalFitnessProgram
My Personal Fitness Program
April 5,2011
April 4,2011
Warm-up Set1 Set2
Arm circles 20 fwd 20 backward
Jump ropes 50 50
Workout Set1 Set2 Set3
Bench Press 90/5 95/3 95/5
push-ups 0/20 0/20 0/20
Overhead press 80/10 80/10 80/10
Cool down Set1 Set2
Kungfu arm 30 sec 30sec
Shoulder stretch 30 sec 30sec
April 5,2011
Warm-up Set1 Set2
Jump ropes 50 50
Push-ups 0/10 0/10
Workout Set1 Set2 Set3
Bench Press 90/10 90/5 90/10
Curl ups 45/5 45/10 45/10
Push-ups 0/20 0/20 0/20
Cool down Set1 Set2
Kungfu arm 30sec 30sec
Shoulder stretch 30 sec 30sec
April 6,2011
Warm-up Set1 Set2
Arm circles 20 fwd 20 backward
Jump ropes 50 50
Workout Set1 Set2 Set3
Bench Press 95/7 95/7 95/7
Push-ups 0/20 0/20 0/20
Curl ups 45/5 45/10 45/10
Cool down Set1 Set2
Kungfu arm 30sec 30sec
Shoulder stretch 30 sec 30sec
April 11,2011
Warm-up Set1 Set2
Jump ropes 50 50
Arm circles 20 fwd 20 backward
Workout Set1 Set2 Set3
Bench Press 90/10 90/5 90/10
Curl ups 45/5 45/10 45/10
Push-ups 0/20 0/20 0/20
Cool down Set1 Set2
Kungfu arm 30sec 30sec
Shoulder stretch 30 sec 30sec
April 12,2011
Warm-up Set1 Set2
Arm circles 20 fwd 20 backward
Jump ropes 50 50
Workout Set1 Set2 Set3
Pullups 10 10 10
Push-ups 0/20 0/20 0/20
Situps 20 20 20
Cool down Set1 Set2
Kungfu arm 30sec 30sec
Shoulder stretch 30 sec 30sec
April 13,2011
Warm-up Set1 Set2
Arm circles 20 fwd 20 backward
Jump ropes 50 50
Workout Set1 Set2 Set3
Bench Press 105/7 105/7 105/7
Push-ups 0/20 0/20 0/20
Curl ups 45/5 45/10 45/10
Cool down Set1 Set2
Kungfu arm 30sec 30sec
Shoulder stretch 30 sec 30sec
April 14,2011
Warm-up Set1 Set2
Arm circles 20 fwd 20 backward
Jump ropes 50 50
Workout Set1 Set2 Set3
Bench Press 105/7 105/7 105/7
Push-ups 0/20 0/20 0/20
Curl ups 45/5 45/10 45/10
Cool down Set1 Set2
Kungfu arm 30sec 30sec
Shoulder stretch 30 sec 30sec
April 18,2011
Warm-up Set1 Set2
Arm circles 20 fwd 20 backward
Jump ropes 50 50
Workout Set1 Set2 Set3
Bench Press 105/7 105/7 105/7
Push-ups 0/20 0/20 0/20
Curl ups 45/5 45/10 45/10
Cool down Set1 Set2
Kungfu arm 30sec 30sec
Shoulder stretch 30 sec 30sec
April 20, 2011
Warm-up Set1 Set2
Arm circles 20 fwd 20 backward
Jump ropes 50 50
Workout Set1 Set2 Set3
Bench Press 105/7 105/7 105/7
Push-ups 0/20 0/20 0/20
Curl ups 45/5 45/10 45/10
Cool down Set1 Set2
Kungfu arm 30sec 30sec
Shoulder stretch 30 sec 30sec
April 21,2011
Warm-up Set1 Set2
Arm circles 20 fwd 20 backward
Jump ropes 50 50
Workout Set1 Set2 Set3
Bench Press 105/7 105/7 105/7
Push-ups 0/20 0/20 0/20
Curl ups 45/5 45/10 45/10
Cool down Set1 Set2
Kungfu arm 30sec 30sec
Shoulder stretch 30 sec 30sec
