Workout Journal – 2008 Personal Training Program Day 20

Program Day 20 (muscle group: Total Body – duration 1.5 hrs)

Warm up
Cross Trainer (10 minutes, 80 kcal target burn)

Total Body Endurance Workout (3 supersets with minimum rest in between)
Dumbbell Side Raise (reps – 10/15/20, weight – 15/15/15 lbs)
Dumbbell Front Raise (reps – 10/15/20, weight – 15/15/15 lbs)
Dumbbell Lateral Raise (reps – 10/15/20, weight – 15/15/15 lbs)
Dumbbell Shoulder Press (reps – 10/15/20, weight – 15/15/15 lbs)
Dumbbell Bicep Curl (reps – 10/15/20, weight – 15/15/15 lbs)
Dumbbell Triceps Extension (reps – 10/15/20, weight – 15/15/15 lbs)
Static Lunges (reps – 20/20/20, weight – body weight)
Raised Knee Upper Abs Crunches (reps – 20/20/20, weight – body weight)
Push-Up (reps – 10/20/30, weight – body weight)

Chest
Chest Press (reps – 15/15/15/12, weight – 35/55/85/100 lbs)

Back
Vertical Row (reps – 15/15/15/12, weight – 55/100/130/145 lbs)

Abs
Isolated Lower Abs Crunches (reps – 30/30/30, weight – bodyweight)

Cool down – None