Workout Journal – 2008 Personal Training Program Day 19
Program Day 19 (muscle group: Legs, Shoulders – duration 1 hrs)
Warm up – Cross Trainer (10 minutes - 90 kcal target burn)
Legs
Seated Leg Press (reps – 15/15/15/12/12/12, weight – 100/190/230/275/320/360 lbs)
Leg Extensions (reps – 15/15/12, weight – 100/120/140 lbs)
Leg Curl (reps – 15/15/12, weight – 55/77/88 lbs)
One-Leg Standing Calf Raise (reps – 15/15/15, weight – body weight)
Rotary Calf Extension (reps – 15/15/15, weight 45/45/45 lbs)
Shoulders
Shoulder Press (reps – 15/15/12, weight – 55/66/77 lbs)
Overhead Shoulder Press (reps – 15/15/15, weight – 35/35/35 lbs)
Lateral Shoulder Raise (reps – 15/15/15, weight – 20/20/20 lbs)
Cool down – none
4 comments:
errr.... why no cool down ?
Chen ...
The gym was closing early last night for building maintainance.
Plus my legs were abt to come off after the workout!
that explains it. don't make that a habit, ya?
Chen ...
Err ... by cool down, I mean hitting the cross trainer or stationary bicycle fo burn off another 100 or so kcal after the work out :p
I do wind down after the workouts to recover from it. For me cool down and wind down are 2 different activites.
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