Tuesday, March 18, 2008

Workout Journal – 2008 Personal Training Program Day 17

Program Day 17 (muscle group: Chest, Abs, Biceps, Back – duration 1.5 hrs)

Warm up – Cross Trainer (20 minutes - 180 kcal target burn)

Chest
Pec Fly (reps – 15/12/10, weight – 50/65/80 lbs)
Incline Push Up (reps – 15/15/15, weight – body weight)
Bench Press (reps – 12/10/10, weight – 10/25/35 lbs)
Iso Bench Press (reps – 12/10/10, weight – 10/25/35 lbs)

Abs
Abs Crunch Bench (reps – 30/30/30, weight – body weight)

Biceps
Free weight Preacher Curl (reps – 15/15/15, weight – 40/40/40 lbs)
Single Arm Bicep Curl (reps – 15/25/35 – each arm, weight – 25/15/10 lbs)
Bicep Curl (reps – 15/25/35, weight – 50/35/20 lbs)

Back
Low Row (reps – 12/10/08, weight – 55/77/99 lbs)

Cool down – none

3 comments:

Chen said...

hi! have u been to Fitness First's bodypump 63 class, the one that's on right now? do u know the name of the cooling down song? love the song, but can't download it cos don't know the name of the song.

Nickxandar said...

Chen ...

Sorry, bro .. can't help you there.

I don't go to Fitness First and have not been in any BodyPump classes yet.

Chen said...

aiya....