Workout Journal – 2008 Personal Training Program Day 21

Program Day 21 (muscle group: Back, Triceps, Forearms & Abs – 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 – 15/12/10, weight – 25/50/60 lbs)
EZ Barbell Upright Row (reps – 15/15/15, weight – 40/40/40 lbs)
EZ Barbell Deadlift (reps – 15/15/15, weight – 40/40/40 lbs)

Triceps
Cable Triceps Pulldown (reps – 15/15/15, weight – 30/40/50 lbs)
Seated Dips - Bench (reps – 15/15/15, weight – body weight)

Forearms
Cable Forearm Pulldown (reps – 20/20/20, weight – 50/60/70 lbs)
Cable Reverse Forearm Pulldown (reps – 20/20/20, weight – 40/50/60 lbs)

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

I’m planning to skip doing cardio as my workout cool down to reduce muscle loss so instead I will be going to the abs bench and do crunches instead. It doesn’t burn off as much calories but if done properly will definitely help in toning up my flabby tummy. That’s always a good thing to have happen!