My Own Fitness Plan 1.0

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.

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