Workout Journal – 2008 Personal Training Program Day 4

Program Day 4 (muscle group: Chest, Biceps, Lower Back, Abs – duration 2 hrs)

Warm up – Stretching

Chest
Flat Barbell Bench Press (reps - 12/10/10, weight – 45/50/55 lbs)
Flat Dumbbell Bench Press (reps – 12/12/12, weight – 20/20/20 lbs)
Push Up (reps – 15/15/15, weight – body weight)
Incline Press (reps – 12/12/12, weight 20/20/20 lbs)
Pec Fly (reps – 12/10/10, weight – 16/22.5/27 lbs)
Cable Pullover (reps – 12/10/10, weight – 30/40/50 lbs)
Vertical Chest Press (reps – 12/10/10, weight – 23/27/30 lbs)

Biceps
Standing E-Z Bar Bicep Curl (3 position – continuous without rest between position change)
- Low to Elbow level (reps – 9/9/9, weight – 20/30/30 lbs)
- Elbow to Chin level (reps – 9/9/9, weight – 20/30/30 lbs)
- Full extension from low to chin (reps – 9/9/9/, weight – 20/30/30 lbs)
Seated Bicep Curl (reps 12/10/10, weight – 16/18/20 lbs)
Cable Bicep Curl (rep 12/10/10, weight – 40/50/60 lbs)

Lower Back
Back Extensions (reps – 12/10/10, weight – 54.5/57/61.5 lbs)

Abs
Abs Crunches Hammer Strength (reps – 15/15/15, weight – 33/33/33 lbs)

Cool down – None