Since February I have been constantly going to the Gym as my action, I have looked at different ways I can maintain my activity so that I can stay in a fit shape. Over the last few months I have devised a well suited plan for me to reach my goals and ensure that I can stay fit over the school period. Since schooling can get tough sometimes and you do not really have time for activities, it is always best to ensure that you have some set schedule on what you will do and when you will do them. I am very fortunate that a well equipped gym is located right underneath my house on the third floor making it very easy for me to spend time on action.
My goals for fitness:
1. Run 3km at a constant 11 kmph
2. 30 push ups in a row (no stop)
3. Lift 12 kg dumb bells
4. Improve my lat muscles, biceps, triceps, and core.
My training program:
Monday - Biceps & Chest - Running warm up (10 minutes - 2.5 KM)
- Bi Curls (10Kg) - 3 sets of 10
- Bi pulls (10 Kg) - 3 sets of 10
- Forearm work (5 kg) 3 sets of 10
- Chest pull (35 - 40 - 45 Kg) 3 sets of 10
- Bi push ( 20 Kg ) 3 sets of 10
Wednesday - Legs & Core - Running warm up (10 minutes - 2.5 KM)
- Leg curls - 30 - 35 - 40 Kg 3 sets of 10
- Leg Pushes - 50 - 60 - 70 Kg 1 set of 10
- Leg weights - 8 Kg dumbell - 3 sets of 10
- Crunches - 3 sets of 10
- Push ups - 3 sets of 10
- Sit ups - 3 sets of 10 with dumb bells
Friday - Triceps and back - Running warm up (10 minutes - 2.5 KM)
- Tri pulls 10Kg 3 sets of 10
- Tri hards 3 sets of 10
- Tri pushes 15 Kg 3 sets of 10
- Tri makes 20 Kg 2 sets of 10
- Back weights 3 sets of 10
- Superman pulls 3 sets of 10
With this training program I feel that I will achieve my goals and also will maintain myself to stay fit.
My goals for fitness:
1. Run 3km at a constant 11 kmph
2. 30 push ups in a row (no stop)
3. Lift 12 kg dumb bells
4. Improve my lat muscles, biceps, triceps, and core.
My training program:
Monday - Biceps & Chest - Running warm up (10 minutes - 2.5 KM)
- Bi Curls (10Kg) - 3 sets of 10
- Bi pulls (10 Kg) - 3 sets of 10
- Forearm work (5 kg) 3 sets of 10
- Chest pull (35 - 40 - 45 Kg) 3 sets of 10
- Bi push ( 20 Kg ) 3 sets of 10
Wednesday - Legs & Core - Running warm up (10 minutes - 2.5 KM)
- Leg curls - 30 - 35 - 40 Kg 3 sets of 10
- Leg Pushes - 50 - 60 - 70 Kg 1 set of 10
- Leg weights - 8 Kg dumbell - 3 sets of 10
- Crunches - 3 sets of 10
- Push ups - 3 sets of 10
- Sit ups - 3 sets of 10 with dumb bells
Friday - Triceps and back - Running warm up (10 minutes - 2.5 KM)
- Tri pulls 10Kg 3 sets of 10
- Tri hards 3 sets of 10
- Tri pushes 15 Kg 3 sets of 10
- Tri makes 20 Kg 2 sets of 10
- Back weights 3 sets of 10
- Superman pulls 3 sets of 10
With this training program I feel that I will achieve my goals and also will maintain myself to stay fit.