Workout Journal – 2008 Personal Training Program Day 2

I’m falling behind on updating my PT program (what else is new).

As noted in the previous entry, this programs are customized for my needs and my goals which may not be the same for everybody. I have also gone through a block of 24 PT sessions that consisted of less weight training exercises that my PT has me on now so I consider my current program as more of an intermediate level program.

Program Day 2 (muscle group: Lower body, Shoulders, Core – duration 1 hr + 20 minutes cardio)

Warm up – Cardio on stationary bike (20 minutes, 120 kcal target burn)

Lower body
Linear Leg Press (reps – 12/10/10, weight – 50/90/140 lbs)
Walking Lunges (reps – distance, weight – 2 x 10 lbs plates)
Static Lunges (reps – 15/15/15, weight – 10/10/10 lbs)
Leg Extensions (reps 12/10/10, weight – 30/35/40 lbs)
Prone Leg Curl (reps 12/10/10, weight – 25/30/36 lbs)
Walking Calf Raise (reps – distance, weight – body weight)

Shoulders
Shoulder Press (reps – 15/15/15, weight – 25/25/25 lbs)
E-Z Bar Front Raise (reps – 15/15/15, weight – 20/20/20 lbs)
Cable Side Raise (reps – 15/15/15, weight – 5/5/5 lbs)

Core muscles (abs and back)
Leg Up (reps – 1/1/1 minute, weight – body weight)
Horizontal Plank (reps – 1/1/1 minute, weight – body weight)

Cool down – Stretching (too exhausted to do anything else)