Home
  Help Center
  Contact Us

Week 1 - Day 1 (Wednesday) of Sample Client's Program Week Difficulty: Medium
  View Printer Friendly Version

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
Dumbbell Lateral Raise

20 reps @ 15 lbs,15 reps @ 16 lbs 
5
   Video
Dumbbell Rear Lateral Raise

20 reps @ 6 lbs,15 reps @ 7 lbs 
6
   Video
Cable Triceps Pushdown

20 reps @ 35 lbs,15 reps @ 35 lbs 
7
   Video
Barbell Standing Forearm Flexion

20 reps @ 15 lbs,15 reps @ 15 lbs 
8
   Video
Reverse Crunches

3 reps,3 reps 
9
   Video
Bent Knee Crunches

7 reps,7 reps 


Week 1 - Day 2 (Thursday) of Sample Client's Program Week Difficulty: Medium
  View Printer Friendly Version

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
Standing Toe Press

20 reps @ 25 lbs,15 reps @ 25 lbs 
6
 
Seated Toe Press

20 reps @ 15 lbs,15 reps @ 15 lbs 
7
 
Machine Neck Flex/Ext

15 reps @ 15 lbs,10 reps @ 10 lbs 
8
   Video
Reverse Crunches

3 reps,3 reps 
9
   Video
Alternate Heel Touchers

7 reps,7 reps 


Week 1 - Day 3 (Friday) of Sample Client's Program Week Difficulty: Medium
  View Printer Friendly Version

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
Lat Pulldown Wide Grip Front

20 reps @ 40 lbs,15 reps @ 40 lbs 
3
   Video
Dumbbell Biceps Curl

20 reps @ 15 lbs,15 reps @ 15 lbs 
4
   Video
Dumbbell Seated Forearm Extension

20 reps @ 3 lbs,15 reps @ 3 lbs 
5
   Video
Dumbbell Seated Forearm Flexion

20 reps @ 6 lbs,15 reps @ 7 lbs 
6
   Video
Reverse Crunches

3 reps,3 reps 
7
   Video
Alternate Heel Touchers

7 reps,7 reps 


Week 1 - Day 4 (Saturday) of Sample Client's Program Week Difficulty: Medium
  View Printer Friendly Version

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
Dumbbell Bench Press

20 reps @ 60 lbs,15 reps @ 65 lbs,
8 reps @ 60 lbs  
3
   Video
Dumbbell Fly

20 reps @ 10 lbs,15 reps @ 15 lbs 
4
   Video
Dumbbell Military Press

20 reps @ 25 lbs,15 reps @ 25 lbs,
8 reps @ 25 lbs  
5
   Video
Dumbbell Lateral Raise

20 reps @ 15 lbs,15 reps @ 16 lbs 
6
   Video
Dumbbell Rear Lateral Raise

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

20 reps @ 6 lbs,15 reps @ 7 lbs 
8
   Video
Isometric Neck Exercises

8 seconds,6 seconds 
9
   Video
Reverse Crunches

3 reps,3 reps 
10
   Video
Bent Knee Crunches

7 reps,7 reps 


Week 1 - Day 5 (Sunday) of Sample Client's Program Week Difficulty: Medium
  View Printer Friendly Version

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
Machine Leg Extensions

20 reps @ 20 lbs,15 reps @ 20 lbs 
7
   Video
Machine Leg Curl

20 reps @ 15 lbs,15 reps @ 15 lbs 
8
   Video
Dumbbell Concentration Curl

20 reps @ 10 lbs,15 reps @ 10 lbs 
9
 
Seated Toe Press

20 reps @ 15 lbs,15 reps @ 15 lbs 
10
   Video
Reverse Crunches

3 reps,3 reps 
11
   Video
Bent Knee Crunches

7 reps,7 reps 
 
 
COPYRIGHT © StrengthEngine.com, L.L.C.