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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
Squat

20 reps @ 30 lbs,20 reps @ 30 lbs,
10 reps @ 30 lbs  
3
   Video
Rehab Quad Sets

1 seconds,1 seconds 
4
   Video
Dumbbell Squat Lunge

12 reps @ 10 lbs,10 reps @ 10 lbs,
10 reps @ 10 lbs  
5
   Video
Good Mornings (High-Bar, Arched-Back)

15 reps @ 10 lbs,10 reps @ 10 lbs 
6
   Video
Machine Leg Curl

12 reps @ 15 lbs,10 reps @ 20 lbs 
7
   Video
Lat Pulldown Wide Grip Front

12 reps @ 45 lbs,10 reps @ 50 lbs 
8
   Video
Barbell Shrug

12 reps @ 70 lbs,10 reps @ 75 lbs,
10 reps @ 65 lbs  
9
   Video
Dumbbell Biceps Curl

12 reps @ 15 lbs,10 reps @ 15 lbs 
10
 
Seated Toe Press

12 reps @ 15 lbs,10 reps @ 15 lbs 
11
   Video
Reverse Crunches

3 reps,3 reps 
12
   Video
Cross Crunches

4 reps,4 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
 
Warmup and Stretch

8 minutes 
2
   Video
Bench Press

10 reps @ 55 lbs,5 reps @ 70 lbs,
10 reps @ 75 lbs,12 reps @ 70 lbs,
12 reps @ 65 lbs  
3
   Video
Rehab Quad Sets

1 seconds,1 seconds 
4
   Video
Dumbbell Lateral Raise

12 reps @ 18 lbs,10 reps @ 19 lbs 
5
   Video
Dumbbell Rear Lateral Raise

12 reps @ 8 lbs,10 reps @ 8 lbs 
6
   Video
Dumbbell Seated External Rotation

12 reps @ 6 lbs,10 reps @ 6 lbs 
7
   Video
Cable Triceps Pushdown

12 reps @ 40 lbs,10 reps @ 45 lbs 
8
   Video
Barbell Standing Forearm Flexion

12 reps @ 20 lbs,10 reps @ 20 lbs 
9
   Video
Reverse Crunches

3 reps,3 reps 
10
   Video
Alternate Heel Touchers

7 reps,7 reps 


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
Rack Deadlifts

5 reps @ 30 lbs,4 reps @ 40 lbs,
3 reps @ 45 lbs,3 reps @ 45 lbs 
5
   Video
Cable Wide Grip Row (Low Pulley)

12 reps @ 45 lbs,10 reps @ 50 lbs,
10 reps @ 40 lbs  
6
   Video
Rehab Quad Sets

1 seconds,1 seconds 
7
   Video
Machine Leg Curl

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

15 reps @ 5 lbs,10 reps @ 5 lbs 
9
   Video
Lat Pulldown Close Grip Front

12 reps @ 40 lbs,10 reps @ 45 lbs 
10
   Video
Dumbbell Shrug

12 reps @ 30 lbs,10 reps @ 30 lbs,
10 reps @ 25 lbs  
11
   Video
Dumbbell Hammer Curl

12 reps @ 15 lbs,10 reps @ 20 lbs 
12
   Video
Standing Toe Press

12 reps @ 30 lbs,10 reps @ 30 lbs 
13
   Video
Reverse Crunches

3 reps,3 reps 
14
   Video
Cross Crunches

4 reps,4 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
 
 
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