Workout Journal – 2008 Personal Training Program Day 5

Program Day 5 (muscle group: Lower body, Shoulders, Core – duration 1.5 hrs)

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

Lower body
Linear Leg Press (reps – 12/10/10, weight – 90/160/230 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 – 35/40/45 lbs)
Prone Leg Curl (reps 12/10/10, weight – 30/36/40.5 lbs)
Walking Calf Raise (reps – distance, weight – body weight)
Reverse Calf/Soleus Pull (reps – 15/15/15, weight – 5 lbs)

Shoulders
Shoulder Press (reps – 12/12/12, weight – 20/20/20 lbs)
Combined Dumbbell Front & Side Raise (reps – 30/30/30, weight – 15/15/15 lbs)

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

Cool down – None