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
Snatch Deadlift

5 reps @ 50 lbs,4 reps @ 60 lbs,
3 reps @ 70 lbs,5 reps @ 75 lbs,
3 reps @ 65 lbs  
3
   Video
Bench Press

10 reps @ 55 lbs,5 reps @ 70 lbs,
3 reps @ 80 lbs,2 reps @ 90 lbs,
10 reps @ 75 lbs,12 reps @ 70 lbs,
10 reps @ 65 lbs  
4
   Video
Dumbbell Fly

12 reps @ 15 lbs,10 reps @ 15 lbs 
5
   Video
Dumbbell Lateral Raise

12 reps @ 18 lbs,10 reps @ 19 lbs,
10 reps @ 16 lbs  
6
   Video
Dumbbell Rear Lateral Raise

12 reps @ 8 lbs,10 reps @ 8 lbs,
10 reps @ 7 lbs  
7
   Video
Dumbbell Seated External Rotation

12 reps @ 6 lbs,10 reps @ 6 lbs 
8
   Video
Cable Triceps Pushdown

12 reps @ 40 lbs,10 reps @ 45 lbs 
9
   Video
Reverse Crunches

3 reps,3 reps 
10
   Video
Cross Crunches

3 reps,3 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
Power Snatch Overhead Squat

5 reps @ 50 lbs,4 reps @ 60 lbs,
3 reps @ 70 lbs,3 reps @ 70 lbs 
3
   Video
Squat

10 reps @ 30 lbs,5 reps @ 40 lbs,
3 reps @ 45 lbs,2 reps @ 50 lbs,
10 reps @ 40 lbs,12 reps @ 40 lbs,
10 reps @ 35 lbs  
4
   Video
Machine Leg Extensions

12 reps @ 20 lbs,10 reps @ 25 lbs 
5
   Video
Machine Leg Curl

12 reps @ 15 lbs,10 reps @ 20 lbs 
6
 
Seated Toe Press

12 reps @ 15 lbs,10 reps @ 15 lbs,
10 reps @ 15 lbs  
7
 
Machine Neck Flex/Ext

15 reps @ 15 lbs,10 reps @ 10 lbs 
8
   Video
Bent Leg Knee Ups from Bench

4 reps,4 reps 
9
   Video
Bent Knee Crunches

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
Power Clean Deadlift

5 reps @ 65 lbs,4 reps @ 80 lbs,
3 reps @ 95 lbs,5 reps @ 100 lbs,
3 reps @ 85 lbs  
3
   Video
Bent Arm Back Extensions

2 reps,2 reps 
4
   Video
Lying Cross Body Floor Extension

2 reps,2 reps 
5
   Video
Lat Pulldown Wide Grip Front

12 reps @ 45 lbs,10 reps @ 50 lbs 
6
   Video
Barbell Shrug

12 reps @ 70 lbs,10 reps @ 75 lbs,
10 reps @ 65 lbs  
7
   Video
Dumbbell Biceps Curl

12 reps @ 15 lbs,10 reps @ 15 lbs,
10 reps @ 15 lbs  
8
   Video
Dumbbell Seated Forearm Extension

12 reps @ 3 lbs,10 reps @ 4 lbs 
9
   Video
Dumbbell Seated Forearm Flexion

12 reps @ 7 lbs,10 reps @ 8 lbs 
10
   Video
Plate Twists

15 reps @ 5 lbs,10 reps @ 5 lbs 


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
Theraband Internal\External Warmup Rotation (AD)

12 reps,8 reps 
3
   Video
Hang Snatch Pull

5 reps @ 50 lbs,4 reps @ 60 lbs,
3 reps @ 70 lbs,3 reps @ 70 lbs 
4
   Video
Close Grip Bench Press

10 reps @ 50 lbs,5 reps @ 60 lbs,
10 reps @ 65 lbs,10 reps @ 60 lbs 
5
   Video
Dumbbell Military Press

12 reps @ 30 lbs,10 reps @ 30 lbs,
10 reps @ 25 lbs  
6
   Video
Dumbbell Lateral Raise

12 reps @ 18 lbs,10 reps @ 19 lbs,
10 reps @ 16 lbs  
7
   Video
Dumbbell Rear Lateral Raise

12 reps @ 8 lbs,10 reps @ 8 lbs,
10 reps @ 7 lbs  
8
   Video
Dumbbell Triceps Kickback

12 reps @ 7 lbs,10 reps @ 8 lbs 
9
   Video
Reverse Crunches

3 reps,3 reps 
10
   Video
Cross Crunches

3 reps,3 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
Hang Snatch High Pull

5 reps @ 50 lbs,4 reps @ 55 lbs,
3 reps @ 65 lbs,6 reps @ 70 lbs,
4 reps @ 60 lbs  
3
   Video
Squat Light

10 reps @ 25 lbs,5 reps @ 30 lbs,
10 reps @ 30 lbs,10 reps @ 30 lbs 
4
   Video
Machine Leg Extensions

12 reps @ 20 lbs,10 reps @ 25 lbs 
5
   Video
Machine Leg Curl

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

12 reps @ 30 lbs,10 reps @ 30 lbs,
10 reps @ 25 lbs  
7
 
Seated Toe Press

12 reps @ 15 lbs,10 reps @ 15 lbs 
8
   Video
Bent Leg Knee Ups from Bench

4 reps,4 reps 
9
   Video
Bent Knee Crunches

7 reps,7 reps 


Week 1 - Day 6 () 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
Back Extension

2 reps,2 reps 
3
   Video
Power Clean

5 reps @ 65 lbs,4 reps @ 80 lbs,
3 reps @ 95 lbs,6 reps @ 100 lbs,
8 reps @ 85 lbs,6 reps @ 80 lbs 
4
   Video
Cable Wide Grip Row (Low Pulley)

12 reps @ 45 lbs,10 reps @ 50 lbs,
10 reps @ 40 lbs  
5
   Video
Lat Pulldown Close Grip Front

12 reps @ 40 lbs,10 reps @ 45 lbs 
6
   Video
Dumbbell Shrug

12 reps @ 30 lbs,10 reps @ 30 lbs,
10 reps @ 25 lbs  
7
   Video
Dumbbell Incline Curl (45 Degree)

12 reps @ 15 lbs,10 reps @ 15 lbs 
8
   Video
Barbell Standing Forearm Flexion

12 reps @ 20 lbs,10 reps @ 20 lbs,
10 reps @ 15 lbs  
9
   Video
Dumbbell Seated Forearm Extension

12 reps @ 3 lbs,10 reps @ 4 lbs,
10 reps @ 3 lbs  
10
   Video
Plate Twists

15 reps @ 5 lbs,10 reps @ 5 lbs 
 
 
COPYRIGHT © StrengthEngine.com, L.L.C.