Workout Journal – 2008 Personal Training Program Day 12

Program Day 12 (muscle group: Back and Triceps – duration 1.5 hrs excluding warm up)

Warm up –
Treadmill (20 minutes, 100 kcal target burn)
Cross Trainer (10 minutes, 100 kcal target burn)

Back
Assisted Chin Up (reps - 15/15/15, weight – 25% of body weight)
Lat Pulldown (reps - 12/12/12/12, weight – 55 lbs)
Low Row (reps - 12/10/10/8, weight – 20/27.5/35/42.5 lbs)
Upper Back (reps - 12/10/10/8, weight – 20/25/30/35 lbs)
Iso-Lateral DY Row (reps - 15/12/12/8, weight – 25/35/40/45 lbs)

Triceps
Triceps Pushdown (reps – 12/10/10, weight – 10/15/15 lbs)
Seated Dips - Bench (reps – 15/15/15, weight – body weight)
Barbell Close Grip (reps – 12/10/10/8, weight – 20/22.5/25/27.5 lbs)

Cool down
None – went for my first spinning class instead