Daily Planner ⏰🏋️‍♂️

Link to Diet Menu 🍽️😋

My Schedule

• 6:00 - 7:00: 1st Meal (1hr)
  • Coffee
  • Yoghurt Smoothie
  • Vegetable Soup
  • Shrimp & Dumplings
  • Eggs & Bacon
• 7:00 - 10:00: Gym (3hr)
• 10:00 - 13:00: Study (3hr)
  • Practice Music (45min)
  • Practice Korean (45min)
  • MindPalace Blog (45min)
  • Photography/Filming (45min)
• 13:00 - 14:00: 2nd Meal (1hr)
• 14:00 - 17:00: Study (3hr)
• 17:00 - 18:00: 3rd Meal (1hr)
• 18:00 - 22:00: Study (4hr)
  • Apply Jobs (2hr)
• 22:00 - 6:00: Sleep (8hr)

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Fitness Tracker

Footwork

• Jump Rope: 100
• High-knees: 100
• Crossed-leg Jumps: 100
• Front Kicks: 100

Core & Back

• Sit Up: 20
• Back Extensions: 20
• Plank: 2 min
• Leg Raises: 15
• Crunches: 30lbs x 15

Push

Chest

• Bench Press: 20lbs x 20
• Inclined Press: 20lbs x 20
• Chest Fly: 50lbs x 20

Shoulders

• Overhead Press: 20lbs x 20
• Leaning Lat Raises: 8lbs x 20
• Front Delt Raises: 8lbs x 20

Triceps

• Cable Pushdowns: 30lbs x 20
• Overhead Extensions: 12lbs x 20
• Dips: 70lbs x 20

Pull

Back

• Machine Rows: 50lbs x 18
• Pull Downs: 50lbs x 18
• Pull Ups: 70lbs x 40
• Dumbbell Rows: 15lbs x 20

Biceps

• Isolation Curls: 15lbs x 20
• Ez Bar Curls: 20lbs x 20
• Hammer Curls: 20lbs x 25

Trapezius & Rear Delt

• Rear Delt Flies: 40lbs x 40
• Shrugs: 40lbs x 50

Lower

Quads & Calves

• Squat: 30lbs x 20
• Lunges: 30lbs x 20
• Leg Press: 90lbs x 30
• Calves Raise: 90lbs x 90
• Leg Extensions: 40lbs x 15

Hamstrings & Glutes

• Romanian Deadlift: 80lbs x 30
• Hip Thrust: 40lbs x 40
• Hamstring Curls: 40lbs x 15