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Week 1 - Day 1 (Wednesday) of Sample Client's Program Week Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise
SelectExercise Name Set and Rep Combinations
1
 
Warmup and Stretch

8 minutes 
2
   Video
Leg Press (45 Degree)

20 reps @ 120 lbs,20 reps @ 120 lbs,
10 reps @ 120 lbs  
3
   Video
Machine Leg Extensions

20 reps @ 20 lbs,15 reps @ 20 lbs 
4
   Video
Machine Leg Curl

20 reps @ 15 lbs,15 reps @ 15 lbs 
5
   Video
Dumbbell Bench Press

20 reps @ 60 lbs,15 reps @ 65 lbs,
8 reps @ 60 lbs  
6
   Video
Dumbbell Incline Fly (45 Degree)

20 reps @ 10 lbs,15 reps @ 10 lbs 
7
   Video
Dumbbell Military Press

20 reps @ 25 lbs,15 reps @ 25 lbs,
8 reps @ 25 lbs  
8
   Video
Dumbbell Lateral Raise

20 reps @ 15 lbs,15 reps @ 16 lbs 
9
   Video
Dumbbell Rear Lateral Raise

20 reps @ 6 lbs,15 reps @ 7 lbs 
10
   Video
Dumbbell Triceps Kickback

20 reps @ 6 lbs,15 reps @ 7 lbs 
11
   Video
Barbell Standing Forearm Flexion

20 reps @ 15 lbs,15 reps @ 15 lbs 
12
   Video
Reverse Crunches

3 reps,3 reps 
13
   Video
Bent Knee Crunches

7 reps,7 reps 


Week 1 - Day 2 (Thursday) of Sample Client's Program Week Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise
SelectExercise Name Set and Rep Combinations
1
 
5 Minute Cardio Warmup

108 Beats Per Minute. This is a basic warmup. Keep things nice and smooth! You can choose any exercise that feels best to you. Biking, Elyptical, Jogging, Walking etc. 
2
 
20 Minute Cardio Session

128 Beats Per Minute. Get ready for a good workout. Remember to keep drinking water throughout your exercise session. Keep up your intensity! 
3
 
5 Minute Cardio Session

136 Beats Per Minute. Here we go with a little more intensity! If this is too hard (or not hard enough) you can fine tune your recommended heart rate up or down to fit your individual needs. Have fun! 
4
 
5 Minute Easy Cooldown Activity

108 Beats Per Minute. This is a basic cooldown session. It is helpful to cooldown after your exercise session! If you have time, try to do a little stretching as well. 


Week 1 - Day 3 (Friday) of Sample Client's Program Week Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise
SelectExercise Name Set and Rep Combinations
1
 
Warmup and Stretch

8 minutes 
2
   Video
Bent Arm Back Extensions

2 reps,2 reps 
3
   Video
Lying Cross Body Floor Extension

2 reps,2 reps 
4
   Video
Cable Close Grip Row (Low Pulley)

20 reps @ 40 lbs,15 reps @ 45 lbs,
8 reps @ 40 lbs  
5
   Video
Lat Pulldown Close Grip Front

20 reps @ 35 lbs,15 reps @ 40 lbs 
6
   Video
Dumbbell Lateral Raise

20 reps @ 15 lbs,15 reps @ 16 lbs 
7
   Video
Dumbbell Rear Lateral Raise

20 reps @ 6 lbs,15 reps @ 7 lbs 
8
   Video
Dumbbell Hammer Curl

20 reps @ 15 lbs,15 reps @ 15 lbs 
9
   Video
Dumbbell Seated Forearm Flexion

20 reps @ 6 lbs,15 reps @ 7 lbs 
10
   Video
Standing Toe Press

20 reps @ 25 lbs,15 reps @ 25 lbs 
11
   Video
Reverse Crunches

3 reps,3 reps 
12
   Video
Alternate Heel Touchers

7 reps,7 reps 


Week 1 - Day 4 (Saturday) of Sample Client's Program Week Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise
SelectExercise Name Set and Rep Combinations
1
 
5 Minute Cardio Warmup

108 Beats Per Minute. As always I will start things off nice and easy for you. Warming your body up is important for both injury prevention and for performance. Have a great workout and keep a positive attitude! 
2
 
20 Minute Cardio Session

128 Beats Per Minute. Get ready for a good workout. Remember to keep drinking water throughout your exercise session. Keep up your intensity! 
3
 
10 Minute Cardio Session

136 Beats Per Minute. Stay focused during this more intense 10 minute section. Don't forget to monitor your heart rate periodically throughout your exercise session. Keep working hard and you will reach your goals! 
4
 
5 Minute Easy Cooldown Activity

108 Beats Per Minute. Great job on your workout. Now, back off on the intensity and sowly cool your body down. As always, a few minutes of light stretching can help in the recovery process! 


Week 1 - Day 5 (Sunday) of Sample Client's Program Week Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise
SelectExercise Name Set and Rep Combinations
1
 
Warmup and Stretch

8 minutes 
2
   Video
Machine Vertical Chest Press

20 reps @ 70 lbs,20 reps @ 70 lbs,
10 reps @ 70 lbs  
3
   Video
Dumbbell Fly

20 reps @ 10 lbs,15 reps @ 15 lbs 
4
   Video
Machine Leg Extensions

20 reps @ 20 lbs,15 reps @ 20 lbs 
5
   Video
Machine Leg Curl

20 reps @ 15 lbs,15 reps @ 15 lbs 
6
   Video
Lat Pulldown Wide Grip Front

20 reps @ 40 lbs,15 reps @ 40 lbs 
7
   Video
Dumbbell Biceps Curl

20 reps @ 15 lbs,15 reps @ 15 lbs 
8
   Video
Cable Triceps Pushdown

20 reps @ 35 lbs,15 reps @ 35 lbs 
9
   Video
Isometric Neck Exercises

8 seconds,6 seconds 
10
   Video
Bent Leg Knee Ups from Bench

4 reps,4 reps 
11
   Video
Bent Knee Crunches

7 reps,7 reps 


Week 1 - Day 6 () of Sample Client's Program Week Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise
SelectExercise Name Set and Rep Combinations
1
 
5 Minute Cardio Warmup

108 Beats Per Minute. This easy warmup will allow you to start preparing your body and your mind for your workout. Make sure you drink some water throughout your workout. It is very important to stay hydrated. Work hard and you will feel great! 
2
 
20 Minute Cardio Session

128 Beats Per Minute. Get ready for a good workout. Remember to keep drinking water throughout your exercise session. Keep up your intensity! 
3
 
12 Minute Cardio Session

136 Beats Per Minute. Monitor your heart rate by taking your pulse at the carotid artery. Just place two fingers near your Adam's apple. Count the beats for 15 seconds and multiply this number by four. 
4
 
5 Minute Easy Cooldown Activity

108 Beats Per Minute. You made it! See, it wasn't so bad. :) This last 5 minute section is important to bring your bodies physiological functions back to normal. Again, good job on your workout! 
 
 
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