PVG's College of Engineering and Technology & G. K.

Pate (Wani) institute

First Year Engineering CCC Physical Fitness Cou
PERSONAL FITNESS PLAN PROJEC
Name of The Student:SRAJAL KUMAR MISHRA
Division & Class Roll No.:E-57

Week - 1
Target Fitness (Endurance/Stregnth/Flexibiliy): UPPER BODY=CHEST, LOWER BODY=LEGS
Time 60min
Day-1
Warm-up Exercise Main Exercises Sets
Monday
Chest Press (Machine),
1 JOG(500M) Leg Press 3

Dynamic Stretching Incline Dumbbell Press,

2 Bodyweight Squats 2
(5 min)
Push-ups (Incline), Step-
3 PUSH UPS
ups with Dumbbells
3
Arm Circles + High Knees Flat Bench Dumbbell
4 (5 min) 2
Press, Goblet Squats
5 jumping jacks lunges,decline pushups 3
6 high knees cycling 1

Target Fitness (Endurance/Stregnth/Flexibiliy) :upper body: shoulder,back,abdominal endurance=r

Time 60min
Day-2
Warm-up Exercise Main Exercises Sets
Tuesday
Dynamic Stretching Lat Pulldown (Machine)
1 3
(5 min)
Seated Dumbbell
2 3
Arm Swings + Jump Ro Shoulder Press
Cable Row (Machine
3 High Knees (2 min) or Seated Row 2
Machine)
Torso Rotations (2 Dumbbell Lateral
4 2
min) Raises
Plank (Hold for 20-30
5 incline pushups 3
seconds per set)
6 running 1

Target Fitness (Endurance/Stregnth/Flexibiliy) :upper=Arms, Core lower= Glutes)

Target Fitness (Endurance/Stregnth/Flexibiliy) :1km time:60mins
 Time 60min
Day-3
Wednesda Warm-up Exercise Main Exercises Sets
y
Jumping Jacks (2
1 Tricep Dips 3
min)
Dynamic Arm Circles Bicep Curls
2 3
(3 min (dumbbells)
Glute Bridge
3 Glute Bridges 3
Marches (2 min)
Side Plank (Hold 15-
4 High Knees (2 min) 2
20 sec per side)
Standing Torso
5 Donkey Kicks 3
Twists (2 min)
6 running 1

Target Fitness (Endurance/Stregnth/Flexibiliy) :upper=(Shoulders, Triceps, and Quadriceps) endur

Time 60min
Date-4
Warm-up Exercise Main Exercises Sets
Thursday
Arm Circles + High Knees Dumbbell Shoulder
1 (3 min) 2
Press
Dynamic Stretches (5 dumbbells lateral
2 min) 3
rasises
3 Leg Swings (2 min) Goblet Squats 2
4 Jump Rope (2 min) frontal raises 3
5 light Jog bulgarian split squat 3
6 tricep pull down 3

Target Fitness (Endurance/Stregnth/Flexibiliy) :lower= (Glutes, Obliques) upper= Chest Stabilizers

Time 60min
Day-5
Warm-up Exercise Main Exercises Sets
Friday
Dumbbell Sumo
1 Side Shuffles (2 min) 3
Squats
glute Kickbacks
2 jumping jacks (Cable or 2
Bodyweight)
Side Plank with Hip
3 Dynamic Side Lunges 3
Dips
 4 Arm Circles (2 min) Dumbbell Chest Flyes 3
Cable Pallof Press (or
5 Plank Walks (1 min) 3
Resistance Band)
Light Jog on Treadmill (5 Hip Thrusts (using a
6 min) 3
bench or on the floor)

Target Fitness (Endurance/Stregnth/Flexibiliy):upper=Biceps,abdomen lower=Calves ENDURANC

Time 60min
Day-6
Warm-up Exercise Main Exercises Sets
Saturday
Jumping Jacks (2 Dumbbell Bicep
1 3
min) Curls
2 High Knees (3 min) Hammer Curls 3
Standing Calf Standing Dumbbell
3 3
Stretch (2 min) Calf Raises
Russian Twists
4 Torso Twists (2 min) (Bodyweight or Light 3
Dumbbell)
5 Bicycle (machine) 2
jumping jacks
Plank Warm-Up (1
6 3
min) Leg Raises

Mention Sunday Rest or Other

Activity on rest days(SUNDAY) light cardio or playing a sport o

Body Wieght:78 Body Mass Index (BMI):28.65

Hight in CM:165
 . K. Pate (Wani) institute of Management, Pune - 411009
CCC Physical Fitness Course
NESS PLAN PROJECT
Exam Seat No.:F500700163
PRN No.:72408764C
Date:10/12/2024
Week - 1
WER BODY=LEGS endurance=running,cycling
List Equipments
Cooling Down Required
Repetition
Exercise
Static Chest Stretch (5 Chest Press Machine, Leg
10 min) Press Machine

Incline Bench,
8 Dumbbells(5KG)
Deep Breathing (5 min)
Static Stretching (Legs)
8 (5min)
DUMBELLS(5KG)

8 Flat Bench, Dumbbells

Child’s Pose(2min)
Foam Rolling (Legs, 5
8 min) mat
3km meditation(10min) cycle

,back,abdominal endurance=running
List Equipments
Cooling Down Required
Repetition
Exercise
8 Cat-Cow Stretch (5 min) lat pull down machine

shoulder
8 Dumbbells, Bench
streching(3min)
Spinal Twist
8 cable machine
Stretch(2MIN)
8 arm circles(2MIN) dumbells(5kg)
deep
8 mat,inclined wall
breathing(2MIN)
1km cow pose(2min) shoes

wer= Glutes)

List Equipments
Required
 List Equipments
Required
Cooling Down
Repetition
Exercise

10 cat-cow pose(3min) chair

10 arm circles(4min) dumbbells(5kg)

Seated Forward Fold

12 mat
Stretch

hold Child’s Pose (5 min) mat

deep
10 mat
breathing(2MIN)
1km standing jog(5MIN) shoes

iceps, and Quadriceps) endurance=running

List Equipments
Cooling Down Required
Repetition
Exercise
8 shoulder stretch(5min) dumbbells(5kg)

10 deep breathing(3min) dumbbells(5kg)

8 quad strech(3min) dumbbells(5kg)

10 arm circles dumbbells(5kg)
8 Child’s Pose bench
seated forward
10 cable machine
stretch(3MIN)

ues) upper= Chest Stabilizers

List Equipments
Cooling Down Required
Repetition
Exercise
Deep Breathing
10 dumbbell(5kg)
Exercises(2min)
Seated Forward Fold
8 Cable Machine
Stretch(3min)
8 Child’s Pose (5 min) mat
 Overhead Arm
8 dumbbell(5kg),bench
Stretch(3min)
Spinal Twist
8 resistence band
Stretch(2min)
Hamstring Stretch (5
8
min) Bench (optional)

n lower=Calves ENDURANCE:cycling
List Equipments
Cooling Down Required
Repetition
Exercise
Arm Across Chest
7-Jan dumbbell(5kg)
Stretch(2min)
over head arm
10 dumbbell(5kg)
strech(4min)
10 plank(20sec) dumbbell(5kg)

15 Child’s Pose (5 min) dumbbell(3kg)

Deep Breathing
10 mat
Exercises(2min)
Cat-Cow
10 mat
Stretch(3MIN)

cardio or playing a sport of choice