Workout Journal – 2008 Personal Training Program Day 8

Program Day 8 (muscle group: Lower body, Shoulders, Abs – duration 1.5 hrs)

Warm up – Stretching (10 minutes)

Lower body
Linear Leg Press (reps – 12/10/10, weight – 180/270/270 lbs)
Walking Lunges (reps – distance, weight – 2 x 10 lbs plates)
Static Lunges (reps – 15/15/15, weight – 10/10/10 lbs)
Seated Leg Curl (reps 12/12/12, weight – 80/80/80 lbs)
Ball Squat (reps 15/15/15, weight – body weight)
Walking Calf Raise (reps – distance, weight – body weight + 10lbs)
Reverse Calf/Soleus Pull (reps – 15/15/15, weight – 5/10/12.5 lbs)

Shoulders
EZ Barbell Front Raise (reps – 15/15/15, weight – 30 lbs)
Combined Dumbbell Front & Side Raise (reps – 30/30/30, weight – 15/15/15 lbs)

Abs
Abs Crunch – Hammer Strength (reps – 15/15/15, weight – 22/55/55 lbs)

Cool down – Cardio on stationary bike (20 minutes, 120 kcal target burn)