Workout Journal – 2008 Personal Training Program Day 25

Program Day 25 (muscle group: Total Body Endurance – duration 1 hrs)

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

Total Body Endurance Workout (3 supersets with minimum rest in between)
Dumbbell Side Raise (reps – 12/12/12, weight – 20/20/20 lbs)
Dumbbell Front Raise (reps – 12/12/12, weight – 20/20/20 lbs)
Dumbbell Lateral Raise (reps – 12/12/12, weight – 20/20/20 lbs)
Dumbbell Shoulder Press (reps – 10/15/20, weight – 20/20/20 lbs)
Dumbbell Bicep Curl (reps – 12/12/12, weight – 20/20/20 lbs)
Dumbbell Triceps Extension (reps – 12/12/12, weight – 20/20/20 lbs)
Static Lunges (reps – 20/20/20, weight – body weight + 40 lbs barbell)
Raised Knee Upper Abs Crunches (reps – 20/20/20, weight – body weight)
Push-Up (reps – 10/20/30, weight – body weight)

DropSet

Chest Press (reps – 3 sets x till fatigue failure rep, weight – 85/75/65 lbs)
Back Row (reps – 3 sets x till fatigue failure rep, weight – 100/90/80 lbs)

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

Note:
Added a new routine – DropSet where you start at a high weight and execute the exercise with as many number of sets as you are able to do before losing the correct form then dropping the weight to the next level down to restart the new set doing as many number of sets again with the new weight.

The goal is to go through all of the sets with either no or the barest duration of rest in between sets.