Workout Journal – 2008 Personal Training Program Day 7

Program Day 7 (muscle group: Chest, Biceps, Lower Back, Abs – duration 1 hrs)

Warm up – Stretching

Chest
Flat Barbell Bench Press (reps - 12/12/12, weight – 50/50/50 lbs)
Flat Dumbbell Bench Press (reps – 15/15/15, weight – 20/20/20 lbs)
Push Up (reps – 15/15/15, weight – body weight)
Incline Dumbbell Press (reps – 15/15/15, weight 20/20/20 lbs)
Cable Pec Fly (reps – 12/12/12, weight 10/10/10 lbs)

Biceps
Standing E-Z Bar Bicep Curl
- Full extension from low to chin (reps – 12/10/10, weight – 30/40/40 lbs)
Dumbbell Hammer Curl (reps – 12/12/12, weight – 15/15/15 lbs)

Lower Back
Back Extensions (reps – 12/10/10, weight – 57/64/66.5 lbs)

Abs
Abs Raised Knee Crunches – (reps 15/15/15, weight – body weight)
Alternate Leg Up Plank – (reps 1/1/1 minute, weight – body weight)

Cool down – None