Workout Journal – 2008 Personal Training Program Day 26

Program Day 24 (muscle group: Upper Body Conditioning – duration 1 hrs)

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

Chest
Pec Fly (reps – 12/10/8, weight – 50/70/90 lbs)
Incline Push-Ups (reps – 10/10/10, weight – body weight)
(note – push-ups are done in between the pec fly sets)
Chest Press (reps – 12/10/08, weight – 55/100/120 lbs)

Back
Bend Over Row (reps – 12/10/08, weight – 45/65/85 lbs)
Deadlift (reps – 12/12/12, weight – 85/85/85 lbs)

Shoulders
Cable Upright Row (reps – 12/12/12, weight – 30/30/30 lbs)
Cable Side Raise (reps – 12/10/08, weight – 20/30/35 lbs)

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

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