Workout Journal – 2008 Personal Training Program Day 16
Program Day 16 (muscle group: Back and Triceps – duration 1 hr excluding warm up)
Warm up
Cross Trainer (10 minutes, 80 kcal target burn)
Back
Assisted Chin Up (reps - 15/15/15, weight – 33% of body weight)
Isolinear Front Lateral Pull (reps – 12/12/12, weight – 45/45/45 lbs)
Upper Back (reps – 15/15/15, weight – 35/35/35 lbs)
Low Row (reps - 12/12/12, weight – 45/45/45 lbs)
Triceps
Barbell Close Grip (reps – 15/15/15, weight – 20/20/20 lbs)
Seated Dips - Bench (reps – 15/15/15, weight – body weight)
Triceps Pushdown (reps – 15/12/12/10, weight – 30/40/50/60 lbs)
Cool down
None
5 comments:
i haven't been to the gym for past 3 weeks since my asthma started acting up again...
Ouch. Hope you get well soon.
how do u remember the exact weight and number of reps u did at the gym?
do u bring a small notepad to jot down as u do?
Chen ...
I'm currently working with a PT so we have a book that we jot down all the exercises, weights and reps info.
Having a small notepad with you when you train would definitely help. You should keep track of what and how much you did so it will be easier to measure progress.
oh dear. you know me, too lazy to do all the jottings...
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