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Daily Planner β°πŸ‹οΈβ€β™‚οΈ

Personal daily schedule & fitness training program

Daily Planner β°πŸ‹οΈβ€β™‚οΈ

Link to Diet Menu πŸ½οΈπŸ˜‹

My Schedule

6:00 - 7:00: Meal 1 (1hr)
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: Meal 2 (1hr)
14:00 - 17:00: Study (3hr)
17:00 - 18:00: Meal 3 (1hr)
18:00 - 22:00: Study (4hr)
Apply Jobs (2hr)
22:00 - 6:00: Sleep (8hr)


Fitness Tracker

Push

Chest

Bench Press: 20lbs x 20
Inclined Press: 20lbs x 20
Chest Fly: 40lbs x 20

Shoulders

Overhead Press: 20lbs x 20
Leaning Lat Raises: 5lbs x 20
Front Delt Raises: 5lbs x 20

Triceps

Cable Pushdowns: 20lbs x 20
Overhead Extensions: 10lbs x 20
Dips: 70lbs x 20

Pull

Back

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

Biceps

Isolation Curls: 15lbs x 20
Ez Bar Curls: 20lbs x 20
Hammer Curls: 10lbs x 20

Trapezius & Rear Delt

Shrugs: 40lbs x 50
Rear Delt Flies: 40lbs x 30

Lower

Squat: 25lbs x 30
Lunges: 20lbs x 30
Leg Press: 90lbs x 30
Calves Raise: 90lbs x 120
Leg Extensions: 50lbs x 20
Hamstring Curls: 50lbs x 20

Core & Back

Sit Up: 20
Back Extensions: 30
Plank: 3 min
Hip Thrust: 50lbs x 30
Romanian Deadlift: 80lbs x 30
Leg Raises: 10
Crunches: 30lbs x 10

Footwork

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

This post is licensed under CC BY 4.0 by the author.