PERSONAL FITNESS TRAINING SCHEDULE
EVERY MORNING
EXERCISE REQUIREMENTS TIME EXERTION LEVEL
Push-ups 3 sets. Rest well between. No time limit Full exhaustion
Crunches 3 sets. Rest well between. No time limit Full exhaustion
MONDAY EVENING
EXERCISE REQUIREMENTS TIME EXERTION LEVEL
Pull-ups 3 sets 5 minutes Full exhaustion
Bicep curls 3 sets 2 minutes Full exhaustion
Kickbacks 3 sets 2 minutes Near exhaustion
Shrugs 3 sets 2 minutes Near exhaustion
Crunches 100 reps 2 minutes Near exhaustion
Run Full speed No time limit Full exhaustion
Swimming * 2000 meters No time limit Full exhaustion
TUESDAY EVENING
EXERCISE REQUIREMENTS TIME EXERTION LEVEL
Pull-ups 3 sets 5 minutes Near exhaustion
Calf raises 3 sets 5 minutes Near exhaustion
Leg press 3 sets 10 minutes Near exhaustion
Leg curls 3 sets 5 minutes Near exhaustion
Crunches 100 reps 2 minutes Full exhaustion
Bike Challenging pace 50 minutes Near exhaustion
Swimming ** 2000 meters No time limit Full exhaustion
WEDNESDAY EVENING
EXERCISE REQUIREMENTS TIME EXERTION LEVEL
Pull-ups 3 sets 5 minutes Full exhaustion
Bicep curls 3 sets 2 minutes Full exhaustion
Kickbacks 3 sets 2 minutes Near exhaustion
Shrugs 3 sets 2 minutes Near exhaustion
Crunches 100 reps 2 minutes Near exhaustion
Run Full speed No time limit Full exhaustion
Swimming * 2000 meters No time limit Full exhaustion
THURSDAY EVENING
EXERCISE REQUIREMENTS TIME EXERTION LEVEL
Pull-ups 3 sets 5 minutes Near exhaustion
Calf raises 3 sets 5 minutes Near exhaustion
Leg press 3 sets 5 minutes Near exhaustion
Leg curls 3 sets 5 minutes Near exhaustion
Crunches 100 reps 2 minutes Full exhaustion
Bike Challenging pace 50 minutes Full exhaustion
Swimming ** 2000 meters No time limit Full exhaustion
FRIDAY EVENING
EXERCISE REQUIREMENTS TIME EXERTION LEVEL
Pull-ups 3 sets 5 minutes Full exhaustion
Bicep curls 3 sets 2 minutes Full exhaustion
Kickbacks 3 sets 2 minutes Near exhaustion
Shrugs 3 sets 2 minutes Near exhaustion
Crunches 100 reps 2 minutes Near exhaustion
Run 2 miles No time limit Full exhaustion
Swimming * 2000 meters No time limit Full exhaustion
SATURDAY EVENING
EXERCISE REQUIREMENTS TIME EXERTION LEVEL
Pull-ups 3 sets 5 minutes Near exhaustion
Calf raises 3 sets 5 minutes Near exhaustion
Leg press 3 sets 5 minutes Near exhaustion
Leg curls 3 sets 5 minutes Near exhaustion
Crunches 100 reps 2 minutes Full exhaustion
Bike Relaxed pace No time limit Comfortable
Swimming ** 2000 meters No time limit Full exhaustion
SUNDAY EVENING
EXERCISE REQUIREMENTS TIME EXERTION LEVEL
Swimming *** 5000 meters 3 hours Full exhaustion

* MWF : 8 x ( 100 m freestyle + 50 m breaststroke ) + 50 m elementary backstroke = 2000 meters
** TRS : 8 x ( 100 m breaststroke + 50 m freestyle ) + 50 m elementary backstroke = 2000 meters
*** Sun : 20 x ( 100 m freestyle + 100 m breaststroke + 50 m backstroke ) = 5000 meters