April 4, 2011
Warm-up Set 1
Arm circles front 25
Arm circles back 25
Work-out Set 1 Set 2 Set 3
Bench press 95/5 95/5 95/5
Tricep press 22/5 22/5 22/5
Bicep curls 25/5 25/5 25/5
Coo-down Set 1
Kung-fu stretch 30 sec.
Arm circles front 25
Arm circles back 25
Work-out Set 1 Set 2 Set 3
Bench press 95/5 95/5 95/5
Tricep press 22/5 22/5 22/5
Bicep curls 25/5 25/5 25/5
Coo-down Set 1
Kung-fu stretch 30 sec.
Apirl 5, 2011
Warm-up set 1
Jume rope 50
Work-out Set 1 Set 2 Set Walking lunges 1x3 1x3 1x3
leg extesions 100/5 100/5 100/5
Roman Chair 10x1 10x1 10x1
Cool-down Set 1
lower body ctrech 1:00 min
Jume rope 50
Work-out Set 1 Set 2 Set Walking lunges 1x3 1x3 1x3
leg extesions 100/5 100/5 100/5
Roman Chair 10x1 10x1 10x1
Cool-down Set 1
lower body ctrech 1:00 min
April 6, 2011
Warm-up Set1
Arm circles Front 25
Arm circles back 25
Work-out Set 1 Set 2 Set 3
Bench press 105/5 105/5 105/5
Tricep press 22/5 22/5 22/5
Bicep curls 25/5 25/5 25/5
Cool-down Set 1
Kung-fu stretch 30 sec.
Arm circles Front 25
Arm circles back 25
Work-out Set 1 Set 2 Set 3
Bench press 105/5 105/5 105/5
Tricep press 22/5 22/5 22/5
Bicep curls 25/5 25/5 25/5
Cool-down Set 1
Kung-fu stretch 30 sec.
April 11, 2011
Warm-up set 1
Jume rope 50
Work-out Set 1 Set 2 Set Walking lunges 1x3 1x3 1x3
leg extesions 100/5 100/5 100/5
Roman Chair 10x1 10x1 10x1
Cool-down Set 1
lower body ctrech 1:00 min
Jume rope 50
Work-out Set 1 Set 2 Set Walking lunges 1x3 1x3 1x3
leg extesions 100/5 100/5 100/5
Roman Chair 10x1 10x1 10x1
Cool-down Set 1
lower body ctrech 1:00 min
April 12, 2011
Warm-up Set1
Arm circles Front 25
Arm circles back 25
Work-out Set 1 Set 2 Set 3
Bench press 105/5 105/5 105/5
Tricep press 22/5 22/5 22/5
Bicep curls 25/5 25/5 25/5
Cool-down Set 1
Kung-fu stretch 30 sec.
Arm circles Front 25
Arm circles back 25
Work-out Set 1 Set 2 Set 3
Bench press 105/5 105/5 105/5
Tricep press 22/5 22/5 22/5
Bicep curls 25/5 25/5 25/5
Cool-down Set 1
Kung-fu stretch 30 sec.
April 13, 2011
Warm-up set 1
Jume rope 50
Work-out Set 1 Set 2 Set Walking lunges 1x3 1x3 1x3
leg extesions 100/5 100/5 100/5
Roman Chair 10x1 10x1 10x1
Cool-down Set 1
lower body ctrech 1:00 min
Jume rope 50
Work-out Set 1 Set 2 Set Walking lunges 1x3 1x3 1x3
leg extesions 100/5 100/5 100/5
Roman Chair 10x1 10x1 10x1
Cool-down Set 1
lower body ctrech 1:00 min
April 14, 2011
Warm-up set 1
Jume rope 50
Work-out Set 1 Set 2 Set Walking lunges 1x3 1x3 1x3
leg extesions 100/5 100/5 100/5
Roman Chair 10x1 10x1 10x1
Cool-down Set 1
lower body ctrech 1:00 min
Jume rope 50
Work-out Set 1 Set 2 Set Walking lunges 1x3 1x3 1x3
leg extesions 100/5 100/5 100/5
Roman Chair 10x1 10x1 10x1
Cool-down Set 1
lower body ctrech 1:00 min
April 18, 2011
Warm-up set 1
Jume rope 50
Work-out Set 1 Set 2 Set Walking lunges 1x3 1x3 1x3
leg extesions 100/5 100/5 100/5
Roman Chair 10x1 10x1 10x1
Cool-down Set 1
lower body ctrech 1:00 min
Jume rope 50
Work-out Set 1 Set 2 Set Walking lunges 1x3 1x3 1x3
leg extesions 100/5 100/5 100/5
Roman Chair 10x1 10x1 10x1
Cool-down Set 1
lower body ctrech 1:00 min
April 19, 2011
Warm-up set 1
Jume rope 50
Work-out Set 1 Set 2 Set Walking lunges 1x3 1x3 1x3
leg extesions 100/5 100/5 100/5
Roman Chair 10x1 10x1 10x1
Cool-down Set 1
lower body ctrech 1:00 min
Jume rope 50
Work-out Set 1 Set 2 Set Walking lunges 1x3 1x3 1x3
leg extesions 100/5 100/5 100/5
Roman Chair 10x1 10x1 10x1
Cool-down Set 1
lower body ctrech 1:00 min
April 20, 2011
Warm-up set 1
Jume rope 50
Work-out Set 1 Set 2 Set Walking lunges 1x3 1x3 1x3
leg extesions 100/5 100/5 100/5
Roman Chair 10x1 10x1 10x1
Cool-down Set 1
lower body ctrech 1:00 min
Jume rope 50
Work-out Set 1 Set 2 Set Walking lunges 1x3 1x3 1x3
leg extesions 100/5 100/5 100/5
Roman Chair 10x1 10x1 10x1
Cool-down Set 1
lower body ctrech 1:00 min
