Workout Journal – 2008 Personal Training Program Day 6

Program Day 6 (muscle group: Back, Triceps and Abs – duration 1.5 hrs)

Warm up – None

Back
Assisted Chin Up (reps - 15/15/15, weight – 25% of body weight)
Lat Pulldown (reps - 12/10/10, weight – 57.5/60/62.5 lbs)
Low Row (reps - 12/10/10, weight – 32.5/45/47.5 lbs)
Upper Back (reps - 12/12/12, weight - 27.5/30/30.5 lbs)
Iso-Lateral DY Row (reps - 15/15/15, weight – 25 lbs)

Triceps
Triceps Pushdown (reps – 15/15/15, weight – 30/30/30 lbs)
Triceps Pushup (reps 15/15/15, weight – body weight)
Barbell Close Grip (reps - 15/15/15, weight - 20 lbs)
Seated Dips (reps - 12/10/10, weight – 60/70/80 lbs)

Abs
Abs Leg Raise (reps – 20/20/20, weight – body weight)
Abs Crunches – Hammer Strength (reps - 15/15/15, weight – 33/44/55 lbs)

Cool down – None