As promised, I have the first draft of “My Own Fitness Plan” to start tomorrow.
Here it is – the nine week cycle with seven days in each week:
| DAY | |||||||
| Wk | 1 | 2 | 3 | 4 | 5 | 6 | 7 |
| 1 | TB | R | Cardio | R | TB | Cardio | Yoga |
| 2 | C/B Mach | R | Bi/Tri Mach | Cardio | Sh/Legs Mach | R | Cardio |
| 3 | C/Tri | R | B/Bi | Cardio | Sh/Abs | Legs | Yoga |
| 4 | Cardio | TB Db | Yoga | Cardio | UB Db | LB | R |
| 5 | C/B Mach | Abs | Bi/Tri Mach | Cardio | Sh/Legs Mach | Abs | R |
| 6 | TB Db | R | Cardio | R | TB Db | Cardio | Yoga |
| 7 | C/B | Abs | Bi/Tri | Cardio | Sh/Legs | Abs | R |
| 8 | C/Tri Mach | Cardio | B/Bi Mach | Cardio | Legs Mach | Abs | Yoga |
| 9 | C/B | Cardio | Bi/Tri | Cardio | Sh/Legs | Yoga | TB |
Abs = Abs (6 sets)
B/Bi = Back & Biceps machine or free weights (12 sets each)
B/Bi Mach = Back & Biceps using machines (12 sets each)
Bi/Tri = Biceps & Triceps machine or free weights (12 sets each)
Bi/Tri Mach = Biceps & Triceps using machines (12 sets each)
C/B = Chest & Back machine or free weights (12 sets each)
C/B Mach = Chest & Back using machines (12 sets each)
C/Tri = Chest & Triceps machine or free weights (12 sets each)
C/Tri Mach = Chest & Triceps using machines (12 sets each)
Cardio = Running, DVD Program or Cardio Equipment
LB = (Lower Body) Abs, Legs and Calves (6 sets Abs, 16 sets Legs)
Legs = Legs machine or free weights (16 sets)
Legs Mach = Legs using machines (16 sets)
R = Rest
Sh/Abs = Shoulders & Abs machine or free weights (12 sets Shoulders, 6 sets Abs)
Sh/Legs = Shoulders & Legs machine or free weights (12 sets each)
Sh/Legs Mach = Shoulders & Legs using machines (12 sets each)
TB = Total Body (Chest, Back, Shoulders, Biceps, Triceps, Legs x 2, Abs) 3 sets each
TB Db = Same as TB but using mostly dumbbells
UB Db = (Upper Body) Chest, Back, Shoulders, Biceps & Triceps using mostly dumbbells (4 sets each)
Yoga = Yoga DVD Program
It’s not perfect. And, I expect it to be modified. But, it’s a start.
I ended up with less “off” days per week than first planned. But, many of those “Abs” days are like a free day since I don’t need to go to the gym to get that work done.
