Workout Journal – 2008 Personal Training Program Day 24

Program Day 24 (muscle group: Total Body Conditioning – duration 1.5 hrs)

Warm up
Cross Trainer (20 minutes, 200 kcal target burn)

Lower Body
Seated Leg Press (reps - 15/15/12/12/4, weight – 121/209/275/341/429 lbs)
Static Lunges (reps – 15/15/15/15, weight – body weight)
(note – static lunges are done in between the leg press sets)

Chest
Pec Fly (reps - 15/12/12, weight – 50/55/60 lbs)
Incline Push-Ups (reps – 10/10/10, weight – body weight)
(note – push-ups are done in between the pec fly sets)
Isolinear Bench Press (reps – 15/12/12, weight – 25/35/45 lbs)

Back
Iso Lateral Row (reps – 15/12/12, weight – 25/35/45 lbs)

Abs - Obliques
One-Handed Side Abs Bench Crunches (reps – 20/20/20 per side, weight – body weight)

Bicep
Standing E-Z Bar Bicep Curl (3 position – continuous without rest between position change)
- Low to Elbow level (reps – 7/7/7, weight – 20/30/40 lbs)
- Elbow to Chin level (reps – 7/7/7, weight – 20/30/40 lbs)
- Full extension from low to chin (reps – 7/7/7, weight – 20/30/40 lbs)
Single Hand Hammer Curl (reps – 15/15/15 each side, weight – 10/10/10 lbs)

Triceps
Cable Triceps Extensions (reps – 15/15/12, weight – 14/25/30 lbs)

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