Workout Journal – 2008 Personal Training Program Day 13

Program Day 13 (muscle group: Chest, Biceps, Lower Back – duration 1.5 hrs)

Warm up – Cross Trainer (10 minutes - 60 kcal target burn)

Chest
Machine Bench Press (reps - 12/10/10/8, weight – 55/66/70/77 lbs)
Machine Incline Press (reps – 12/10/10/8, weight – 30/40/50/55 lbs)
Vertical Chest Press (reps – 12/10/10/8, weight – 45/50/65/75 lbs)
Chest Fly (reps – 12/10/10/8, weight – 20/25/30/35 lbs)

Biceps
Bicep Curl (reps – 12/10/10/8, weight – 35/40/45/50 lbs)
Preacher Curl (reps – 12/10/10/8, weight – 35/40/45/50 lbs)
Single Arm Bicep Curl (reps – 12/10/10/8 – each arm, weight – 20/25/30/35 lbs)
Standing E-Z Bar Bicep Curl (3 position – continuous without rest between position change)
- Low to Elbow level (reps – 7/9/11/13, weight – 20/20/20/20 lbs)
- Elbow to Chin level (reps – 7/9/11/13, weight – 20/20/20/20 lbs)
- Full extension from low to chin (reps – 7/9/11/13, weight – 20/20/20/20 lbs)

Lower Back
Back Extensions (reps – 12/10/10/08, weight – 65/80/95/110 lbs)

Cool down – none