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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)

18 reps @ 120 lbs,15 reps @ 130 lbs 
3
   Video
Machine Leg Curl

15 reps @ 15 lbs,10 reps @ 15 lbs 
4
   Video
Dumbbell Bench Press

15 reps @ 65 lbs,12 reps @ 60 lbs 
5
   Video
Lat Pulldown Wide Grip Front

15 reps @ 40 lbs,10 reps @ 40 lbs 
6
   Video
Dumbbell Military Press

15 reps @ 25 lbs,12 reps @ 25 lbs 
7
   Video
Dumbbell Rear Lateral Raise

15 reps @ 7 lbs,10 reps @ 6 lbs 
8
   Video
Dumbbell Biceps Curl

15 reps @ 15 lbs,10 reps @ 15 lbs 
9
   Video
Dumbbell Triceps Kickback

15 reps @ 7 lbs,10 reps @ 6 lbs 
10
   Video
Reverse Crunches

3 reps,3 reps 
11
   Video
Bent Knee Crunches

7 reps,7 reps 
12
 
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. 
13
 
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! 
14
 
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! 
15
 
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 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
 
Warmup and Stretch

8 minutes 
2
   Video
Machine Vertical Chest Press

18 reps @ 70 lbs,15 reps @ 75 lbs 
3
   Video
Dumbbell Fly

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

15 reps @ 20 lbs,10 reps @ 20 lbs 
5
   Video
Machine Leg Curl

15 reps @ 15 lbs,10 reps @ 15 lbs 
6
   Video
Lying Cross Body Floor Extension

2 reps,2 reps 
7
   Video
Cable Close Grip Row (Low Pulley)

15 reps @ 45 lbs,12 reps @ 40 lbs 
8
   Video
Lat Pulldown Close Grip Front

15 reps @ 40 lbs,10 reps @ 35 lbs 
9
   Video
Dumbbell Lateral Raise

15 reps @ 16 lbs,10 reps @ 15 lbs 
10
   Video
Dumbbell Rear Lateral Raise

15 reps @ 7 lbs,10 reps @ 6 lbs 
11
   Video
Dumbbell Concentration Curl

15 reps @ 10 lbs,10 reps @ 10 lbs 
12
   Video
Cable Triceps Pushdown

15 reps @ 35 lbs,10 reps @ 35 lbs 
13
   Video
Reverse Crunches

3 reps,3 reps 
14
   Video
Alternate Heel Touchers

7 reps,7 reps 
15
 
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! 
16
 
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! 
17
 
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. 
18
 
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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