Workout Plan - FITT Principal

Frequency: Weeks Schedule

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Chest, Arms, Forearms

Cardio
Legs
Yoga
Back, Shoulders, Neck
Rest Day
Rest Day

Intensity: I will be using a 2 lb. weight

Type & Time:
Monday: Chest, Arms, Forearms:
Body part Exercise

Chest

15
Triceps
15
Biceps

Wrist

Sets Reps

Modified Dumbbell Flyes (Reclined not Flat)

Seated Dumbbell Triceps Extensions

Standing Dumbell Curls OR Hammer Curls

3
15
Reverse Wrist Curl
3

15

Tuesday: Cardio

Swim for 15 to 30 minutes

Wednesday: Legs:
Body part Exercise

Quadriceps Leg Extensions

Hamstrings Seated Leg Curls
Calves
Seated Calf Raises
3
15

Thursday: Yoga:

Perform yoga for 45-90 minutes

Sets Reps
3
3

15
15

 Friday: Back, Shoulders, Neck:

Body part Exercise

Lats
Deltoids
Neck
15
Neck
15

Lat Pull Downs

Standing Lateral Raises
Head Harness to the Front
Head Harness to the Front

Sets Reps
3
3

15
15
3
3