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我是一片叶筋脉是森林我是一滴水魂魄是海洋

爱你们,所有的人,祝福你们,所有的人。Love all of you,guys

 
 
 

日志

 
 

2015 Physical Training Program  

2015-01-03 12:05:29|  分类: 进修&塑体篇 |  标签: |举报 |字号 订阅

  下载LOFTER 我的照片书  |

 

2015 Physical Training Program - Kevin - 我是一片叶筋脉是森林我是一滴水魂魄是海洋

 

DATE

aerobics

anaerobics

2015/01/01

Thur

/

Abdominal Ripper

16 Minutes

01/02

Fri

flat bench dumbbell flies 15*3*6

flat bench dumbbel press 15*3*6

Push up

/

01/03

Sat

/

Abdominal Ripper

16 Minutes

01/04

Sun

flat bench dumbbell flies 15*3*6

flat bench dumbbel press 15*3*6

Push up

/

01/05

Mon

/

 

Abdominal Ripper

16 Minutes

01/06

Tues

 

flat bench dumbbell flies 15*3*6

flat bench dumbbel press 15*3*6

Push up

/

01/07

Wed

/

Abdominal Ripper

16Minutes

 

01/08

Thur

hand-standing

Abdominal RIpper

16 Minutes

01/09

Fri

hand-standing

Abdominal Ripper

16 MInutes

01/10

Sat

flat bench dumbbell flies 15*6*3

flat bench dumbbell press 15*6*3

push-up 15*4

abdominal Ripper

16 Minutes

01/11

Sun

/

Abdominal Ripper

16 Minutes

sit-up

01/12

Mon

/

/

 01/13

Tues

handstanding

Abdominal Ripper

16 Minutes

sit-up

01/14

Wed

/

Abdominal Ripper

16 Minutes

sit-up

01/15

Thur

/

 

Abdominal Ripper

16 Minutes

01/16

Fri

handstanding

Abdominal Ripper

16 Minutes

01/17

Sat

 

flat bench dumbbell flies 15*6*3

flat bench dumbbell press 15*6*3

push-up 15*4

 

Abdominal Ripper

16 Minutes

01/18

Sun

handstanding

Abdominal Ripper

16 Minutes

leg-lifting 1set

01/19

Mon

/

/

 01/20

Tues

 flat bench dumbbell flies 15*6*3

flat bench dumbbell press 15*6*3

push-up 15*4

 Abdominal Ripper

16 Minutes

Leg lifting 1set

 01/21

Wed

 01/22

Thur

Abdominal Ripper

16 Minutes

 01/23

Fri

 /

 Abdominal Ripper

 01/24

Sat

 /

Abdominal Ripper

16 Minutes 

 01/25

Sun

flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up 1set 

Abdominal Ripper

16 Minutes 

 01/26

Mon

 /

Abdominal Ripper

16Minutes 

 01/27

Tues

flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up 1set 

Abdominal Ripper

16 minutes 

01/28

Wed 

 /

Abdominal Ripper

16 MInutes 

01/29

Thur 

 /

 

01/30

Fri 

flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up 1set

 

Abdominal Ripper

16 Minutes 

01/31

Sat 

 Abdominal Ripper

16 Minutes

 02/01

Sun

 

flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up 1set

Abdominal Ripper

16 Minutes

leg  lifting 1set 

02/02

Mon

 

 /

 02/03

Tues

 /

Abdominal Ripper

16 Minutes

leg lifting 1set

 

 02/04

Wed

 /

 

Abdominal Ripper

16 Minutes

 02/05

Thur

 /

 

Abdominal Ripper

16 Minutes

 02/06

Fri

 flat bench dumbbell press 15*3*4

flat bench dumbbell flies 15*3*4

push-up 15*4

 Abdominal Ripper

16 Minutes

 02/07

Sat

 /

 Abdominal Ripper

16Minutes

 02/08

Sun

 /

 02/09

Mon

flat bench dumbbell press 15*3*4

flat bench dumbbell flies 15*3*4

push-up 15*4

 Abdominal Ripper

16 Minutes

leg lifting 1 set

 02/10

Tues

 02/11

Wed

 one-handed handstand

Abdominal Ripper

16Minutes 

 02/12

Thur

flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up 15*4 

Abdominal Ripper

16 Minutes

 02/13

Fri

 /

 Abdominal Ripper

16 Minute

leg lifting 1set

 02/14

Sat

flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up 15*4

 

------------------------------------------------------------------------------------------


02/15-02/28

 / Abdominal Ripper
16 minutes
03/01
Sun
 flat bench dumbbell press 15/4/3
flat bench dumbbell flies 15*4*3
push-up 15*4
Abdominal Ripper
16 minutes
 03/02
Mon
 /  Abdominal Ripper
16 minutes
 03/03
Tues

flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up 15*4 

Abdominal Ripper

16 Minutes 

 03/04

Wed

 /

Abdominal Ripper

16 Minutes

leg lifting 1set 

 03/05

Thur

 /

 Abdominal Ripper

16 Minutes

 

 03/06

Fri

 flat bench dumbbell press 15*4*3*

flat bench dumbbell flies 15*4*3

push-up 15*4

 

 Abdominal Ripper

16 Minutes

 03/07

Sat

 /

 

 03/08

Sun

 /

 Abdominal Ripper

16 Minutes

8 Minutes Workout

 03/09

Mon

 /

Abdominal Ripper

16 Minutes 

 03/10

Tues

flat bench dumbbell press 15/4/3

flat bench dumbbell flies 15*4*3

push-up 15*4 

 Abdominal Ripper

16 Minutes

 03/11

Wed

 /

Abdominal Ripper

16 Minutes

8 Minutes Workout 

 03/12

Thur

 /

Abdominal Ripper

16 Minutes

8 Minutes Workout 

 03/13

Fri

flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up 15*4 

 03/14

Sat

 /

 Abdominal Ripper

16 minutes

 03/15

Sun

 /

leg lifting 1set 


 03/16
Mon
 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 15*4
 /
 03/17
Tues
 /

Abdominal Ripper

16 Mintues

8 minutes 

03/18

Wed 

 /

Abdominal Ripper

16 Mintues

8 minutes 

 03/19

Thur

 /

Abdominal Ripper

16 Mintues

8 minutes 

 03/20

Fri

flat bench dumbbell press 15*4*3

flat bench dumbbell flis 15*4*3

push-up 15*4 

 Abdominal Ripper

16 Mintues

8 minutes

 

 03/21

Sat

 /

 03/22

Sun

 handstanding

 Abdominal Ripper

16 Minues

8 Minutes workout

leg lifting 1set

 03/23

Mon

 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 15*4
 03/24
Tues
 /  Abdominal Ripper

16 Minues

8 Minutes workout

leg lifting 1set

 03/25

Wed

 / Abdominal Ripper

16 Minues

8 Minutes workout

leg lifting 1set

 

/

 03/26

Thur

 /

 

/

 

 03/27

Fri

 /  

--------

 03/28

Sat

flat bench dumbbell press15*4*3

flat bench dumbbell flies  15*4*3

push-up 15*4

 Abdomial Ripper

16 Minutes

8 Mintues workout

 03/29

Sun

 /

Abdomianl Ripper

16 Minutes

8 Minutes workout 

 03/30

Mon

 /

 03/31

Tues

 /

Abdominal Ripper

16 Minutes

8 MINUTES WORKOUT

Leg lifting 1set 

 04/01

Wed

flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up 15*4 

Abdominal  Ripper

16 Minutes

8MInutes workot

04/02

Thur 

 /

Abdominal Ripper

16 Minutes

8 Minutes workout  

 04/03

Fri

 Handstanding  push-up 20*4

Abdominal Ripper

16 Minutes

8 Minutes workout 

 04/04

Sat

 Flat bench dumbbell Press 15*4*3

Flat bench dumbbell flies 15*4*3

push-up 1set

 Abdominalr Ripper

16 Minutes

8Minutes workout

 04/05

Sun

 Abdominal Ripper 16 Minutes

8 Minutes workout

leg lifting 1set

 04/06

Mon

 flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up 15*4

Abdominal Ripper 16 mINUTES

8 mINUTES WORKOUT 

/

 

 04/07

Tues

 /

 Abdominal ripper

16 minutes

8 minutes work-out

 04/08

Wed

 /

 Abdominal ripper

16 minutes

8 minutes work-out

 04/09

Thur

 /

 Abdominal ripper

16 minutes

8 minutes work-out

 04/10

Fri

 flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up 15*4

 /

 04/11

Sat

 /

 Abdominal Ripper

16 minutes

8 minutes work-out

 04/12

Sun

 flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up 15*4

 Abdominal Ripper

16 MInutes

8 Minutes work-out

 04/13

Mon

 /

 Abdominal Ripper

16 Minutes

leg-lifting 1set

8 minutes ABS work-out

 04/14

Tues

 /

 

Abdominal Ripper

16 minutes

8 minutes work-out 

 04/15

wed

 flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3 

 

Abdominal Ripper

16 minutes

8 minutes work-out 

 04/16

Thur

 /

Abdominal Ripper

16 minutes

8 minutes work-out 

 

04/17

Fri 

 flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

 

Abdominal Ripper

16 minutes

8 minutes work-out 

 

 04/18

Sat

 /

Abdominal Ripper

16 minutes

8 minutes work-out 

 04/19

Sun

 /

Abdominal Ripper

16 minutes

8 minutes work-out 

 04/20

Mon

flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up 15*4 

 Abdominal Ripper

16 minutes

8minutes work-out

04/21

Tues 

 /

 /

     /

 04/22

Wed

 flat bench dumbbell press 15*4*3

flat bench dumbbell fies 15*4*3

push-up 15*4

 /

 04/23

Thur

 /

 Abdominal Ripper

16 minutes

 04/24

Fri

 /

 Adominal Ripper

16 Minutes

8 MInutes workout

 04/25

Sat

 flat bench dumbbell flies 15*4*3

flat bench dumbbell press 15*4*3

push-up

 /

 04/26

Sun

 /

 Abdominal Rippe

16 Minutes

8 Minutes workout

 04/27

Mon

 /

 Abdominal Ripper

16 Minues

8 Minutes workout

 04/28

Tues

 flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up 1se

 /

 04/29

Wed

 /  /

 04/30

Thur

 /

 Abdominal Ripper

16 minutes

8 minutes workout

 05/01

Fri

 flat bench dumbbell press 15*4*3

flat bench dumbbell flies 15*4*3

push-up 1set

 /

 05/02

Sat

 /

 Abdominal Ripper

16 minutes

8 minutes

 05/03

Sun

 /

 ABdominal Ripper

16  Minutes

8 Minutes

Work-out

 05/04

Mon

 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 15*4
 /
 05/05
Tues
 /  Abdominal Ripper
16 minutes
8 minutes
workout
 05/06
Wed
 / Abdominal ripper
16 minutes 
8 minutes 
workout
 05/07
Thur
 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 15-4
 /
 05/08
FRI
/  Abdomial ripper
16 minutes
8 minutes workout
 05/09
SAT
 /  Abdominal ripper
16 minutes
8 minutes workout
 05/10
SUN
 flat bench dumbbell press 15*4*4
flat bench dumbbell flies 15*4*4
push-up 15*4

 /
 05/11
Mon
 /  Abominal Ripper
16 minutes
8 minutes workout

2015 Physical Training Program - Kevin - 我是一片叶筋脉是森林我是一滴水魂魄是海洋
 
 05/12
Tues

 horizontal bar rolling
parallel bar dips
 /
 05/13
Wed
 Horizontal bar rolling
parallel bar dips
 handstanding walking
Abdominal ripper
16 minutes
8 minutes workout
 05/14
Thur
 horizonatal bar rolling
parallel bar dips
 
 05/15
Fri
 / Abdominal Ripper
16 minutes
8 minutes workout 
 05/16
Sat
 flat bench dumbbell flies 15*4*3
flat bench dumbbell press 15*4*3
push-up 1set
05/17
Sun 
 / Abdominal Ripper
16 Minutes
8 minutes workout 
 05/18
Mon
8 MInutes workout 
 05/19
Tues
 flat bench dumbbell press 15*4*3
flat bench dubbell flies 15*4*3
push-up 1set
 /
05/20
Wed 
 /   Abdominal Ripper
16 minutes
8 minutes workout
leg-lifting 1set
 05/21
Thur
 /   Abdominal Ripper
16 minutes
8 minutes workout
leg-lifting 1set
 05/22
Fri
 /  Abdominal Ripper
16 minutes
8 minutes workout
leg-lifting 1set
 
05/23
Sat 
 Flat bench dumbbell press 15*5*3
flat bench dumbbell flies 15*5*3
push-up 1set
 /
 05/24
Sun
 Abdominal Ripper
16 minutes
8 minutes workout
leg-lifting 1set
05/25
Mon 
 /  
05/26
Tues 
flat bench dumbbell flies 15*4*3
flat bench dumbbell press 15*4*3
push-up 1set 
 05/27
Wed
 / Abdominal workout
05/28
Thur 
 /  /
05/29
Fri 
Abdominal workout
05/30
Sat 
Flat bench dumbbell Press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set 
Abdominal workout
05/31
Sun
 / Abdominal workout
 06/01
Mon
 flat bench dumbbell press 15*4*4
flat bench dumbbell flies 15*4*4
push-up 1set
 06/02
Tues
 /  /
 06/03
Wed
 /  Abdominal workout
 06/04
Thur
 flat bench dumbbell press 15*5*6
flat bench dumbbell flies 15*5*6
push-up 1set
 06/05
Fri
 / Abdominal workout 
06/06
Sat 
 flat bench dumbbell press 15*5*6
flat bench dumbbell flies 15*5*6
push-up 1set
 /
06/07
Sun 
 /  
 06/08
Mon
 Flat bench dumbbell press 15*5*6
flat bench dumbbell flies 15*5*6
push-up 1set
 0609
Tues
 /
 06/10
Wed
 flat bench dumbbell press 870
flat bench dumbbell lfies 15*6*3*3
push-up 1set 15*4
 Abodmianal Workout
 06/11
Thur
 / Abdomianl Workout 
06/12
Fri 
 / Abdominal Workout 
06/13
 Sat
 /
06/14
Sun
  flat bench dumbbell press 870
flat bench dumbbell lfies 15*6*3*3
push-up 1set 15*4
Abdominal Workout  

 06/15

Mon

 / Abdominal Workout  

 06/16

Tues

  flat bench dumbbell press 870
flat bench dumbbell lfies 15*6*3*3
push-up 1set 15*4
Abdominal Workout  

 06/17

Wed

 / Abdominal Workout  

 06/18

Thur

 flat bench dumbbell press 870
flat bench dumbbell lfies 15*6*3*3
push-up 1set 15*4 
Abdominal Workout  

 06/19

Fri

 / Abdominal Workout  

 06/20

Sat

 / Abdominal Workout  

 06/21

Sun

 flat bench dumbbell press 870
flat bench dumbbell lfies 15*6*3*3
push-up 1set 15*4 

Abdominal Workout  

 06/22

Mon

Abdominal Workout  

 06/23

Tues

 flat bench dumbbell press 870
flat bench dumbbell lfies 15*6*3*3
push-up 1set 15*4 

Abdominal Workout  

 06/24

Wed

Abdominal Workout  

 06/25

Thur

Abdominal Workout  

 06/26

Fri

 /

 /

 06/27

Sat

 /

 /

 06/28

Sun

flat bench dumbbell flies 15*4*3

flat bench dumbbell press 15*4*3

push-up 1set

 

 06/29

Mon

 /

Abdominal Works

 06/30

Tues

flat bench dumbbell flies 15*4*3

flat bench dumbbell press 15*4*3

push-up 1set

 

-----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------


 07/01
Wed
 /
 07/02
Thur
 / Abdominal WORKS
 07/03
Fri
 / Abdominal Works
 07/04
Sat
flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set 
 /
 07/05
Sun
 / Abdominal Works
07/06
Mon 
 /Abdominal Works
 07/07
Tues
 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1 set
 07/08
Wed
 /
 07/09
Thur
 /Abdominal Works
07/10
Fri 
 Flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1 set
 07/11
Sat
 /Abdominal Works 
 07/12
Sun
 Flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set
07/13
Mon 
 /Abdominal Works 
 07/14
Tues
 /Abdominal Works 
 07/15
Wed
 / /
 07/16
Thur
 /Abdominal Works 
 07/17
Fri
 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1 set
 /
 07/18
Sat
 /Abdominal Works 
 07/19
Sun
 /
 07/20
Mon
flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1 set 
 07/21
Tues
/
 07/22
Wed
 /Abdominal Works 
 07/23
Thur
hand stand 
 07/24
Fri
 / /
 07/25
Sat
 /
 07/26
Sun
 / /
 07/27
Mon
 /
 07/28
Tues
hand standing Weather is too hot!!!
 07/29
Wed
 /
 07/30
Thur
 /

==================================================

 07/31
Fri
 flat bench dumbbell flies 15**4*3
flat bench dumbbell press 15*4*3
push-up 15*6
 /
 08/01
Sat
 / Abdominal Workout
 08/02
Sun
 / Abdominal Workout
 08/03
Mon
 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set
 /
 08/04
Tues
 / /
 08/05
Wed
 / Abdominal Ripper
 08/06
Thur
 / Abominal Ripper
 08/07
Fri
 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set
 /
 08/08
Sat
 / abdominal ripper
 08/09
Sun
 / /
 08/10
Mon
 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set
 /
 08/11
Tues
 / /
 08/12
Wed
 / /
 08/13
Thur
 / ABDOMIANL RIPPER
 08/14
Fri
 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set
 /
 08/15
Sat
 / /
 08//16
Sun
 / Abdominal workout
 08/17
Mon
 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set
 /
 08/18
Tues
 / /
 08/19
Wed
 / Abdominal RIPPER
 08/20
Thur
 / Abdominal WORKOUT
 08/21
Fri
 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set
 /
 08/22
Sat
 / Abdominal Workout
 08/23
Sun
 / /
 08/24
Mon
 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set
 /
 08/25
Tues
 / /
 08/26
Wed
 / Workout
 08/27
Thur
 / Workout
 08/28
Fri
  /
 08/29
Sat
 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set
 /

----------------------------------------------------

 08/30
Sun
/ /
 08/31
Mon
 / /
 09/01
Tues
 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set 
 
 09/02
Wed
 / 
 09/03
Thur
 / Abdominal Ripper
 09/04
Fri
 / 
 09/05
Sat
 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set 
 
 09/06
Sun
 /Abdominal Ripper 
09/07
Mon 
 / /
 09/08
Tues
 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set 
 

----------------

 09/09
Wed
 /Abdominal Ripper
 09/10
Thur
 / /
 09/11
Fri
 / 
 09/12
Sat
 / Abdominal Ripper
 09/13
Sun
 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set
 /
 09/14
Mon
  
 09/15
Tues
 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set
 
 
 09/16
Wed
  Abdominal Ripper 
 09/18
Thur
  
 09/19
Fri
  flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set
 
 09/20
Sat
  Abdominal Ripper 
 09/21
Sun
  
09/22
Mon 
 flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set
 
 
 09/23
Tues
  
 09/24
Wed
  
 09/25
Thur
  flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set
 
 09/26
Fri
  
 09/27
Sat
  
 09/28
Sun
  flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set
  Abdominal Ripper
 09/29
Mon
  

==========================

 09/30
Tues
 / Abdominal Ripper
 10/01
Wed
 / 
 10/02
Thur
  flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set
 10/03
Fri
 / Abdominal Ripper 
 10/04
Sat
  flat bench dumbbell press 15*4*3
flat bench dumbbell flies 15*4*3
push-up 1set
 
、 
 10/05
Sun
 /
 10/06
Mon
 Abdominal Ripper 
   
   
   
   
   
   
   
   
   
   
   
   
   

               



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