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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
 
Theraband Rotators (all positions)

12 reps,8 reps 
3
   Video
Push Ups (regular position)

1 reps,1 reps 
4
 
Cardio Interval Training

2 minutes 
5
   Video
Bench Press

15 reps @ 65 lbs,12 reps @ 55 lbs 
6
   Video
Dumbbell Incline Fly (30 Degree)

15 reps @ 10 lbs,10 reps @ 10 lbs 
7
 
Cardio Interval Training

2 minutes 
8
   Video
Dumbbell Lateral Raise

15 reps @ 16 lbs,10 reps @ 15 lbs 
9
   Video
Dumbbell Rear Lateral Raise

15 reps @ 7 lbs,10 reps @ 6 lbs 
10
   Video
Dumbbell Seated External Rotation

15 reps @ 5 lbs,10 reps @ 5 lbs 
11
 
Cardio Interval Training

2 minutes 
12
   Video
Dumbbell Lying Triceps Extension

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

3 reps,3 reps 
14
   Video
Alternate Heel Touchers

7 reps,7 reps 
15
 
Cardio Interval Training

2 minutes 
16
   Video
Feet Elevated Crunches

7 reps,7 reps 
17
 
Stretch - General

8 Minutes 


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
Barbell Close Grip Bent Over Row

20 reps @ 35 lbs,15 reps @ 40 lbs,
10 reps @ 35 lbs  
3
   Video
Dumbbell One Arm Row (elbow close)

20 reps @ 20 lbs,15 reps @ 20 lbs,
10 reps @ 20 lbs  
4
   Video
Bent Knee Crunches

6 reps,6 reps 
5
 
Cardio Interval Training

2 minutes 
6
   Video
Lat Pulldown Close Grip Front

20 reps @ 35 lbs,15 reps @ 40 lbs,
10 reps @ 35 lbs  
7
   Video
Push Ups (wide position)

0 reps,0 reps 
8
   Video
Cross Crunches

4 reps,4 reps 
9
 
Cardio Interval Training

2 minutes 
10
   Video
Bodyweight One Leg Toe Press

0 reps,0 reps 
11
   Video
Dumbbell Shrug

15 reps @ 25 lbs,12 reps @ 25 lbs 
12
 
Cardio Interval Training

2 minutes 
13
   Video
Dumbbell Biceps Curl

20 reps @ 15 lbs,15 reps @ 15 lbs,
10 reps @ 15 lbs  
14
   Video
Toe Touchers

6 reps,6 reps 
15
 
Cardio Interval Training

2 minutes 
16
 
Stretch - General

8 Minutes 


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
Bent Leg Knee Ups from Bench

3 reps,3 reps 
3
   Video
Squat

20 reps @ 30 lbs,20 reps @ 30 lbs,
10 reps @ 30 lbs  
4
   Video
Machine Leg Extensions

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

20 reps @ 15 lbs,15 reps @ 15 lbs,
10 reps @ 15 lbs  
6
 
Cardio Interval Training

2 minutes 
7
   Video
Side Lying Outer Thigh Leg Lifts

1 reps,1 reps 
8
   Video
Dumbbell Step Up

20 reps @ 5 lbs,15 reps @ 5 lbs,
10 reps @ 5 lbs  
9
   Video
Toe Touchers

6 reps,6 reps 
10
 
Cardio Interval Training

2 minutes 
11
   Video
Dumbbell Fly

20 reps @ 10 lbs,15 reps @ 15 lbs 
12
   Video
Barbell Side Step Up

20 reps @ 10 lbs,15 reps @ 15 lbs 
13
   Video
Dumbbell Lateral Raise

20 reps @ 15 lbs,15 reps @ 16 lbs 
14
 
Cardio Interval Training

2 minutes 
15
   Video
Cross Crunches

4 reps,4 reps 
16
 
Cardio Interval Training

2 minutes 
17
 
Stretch - General

8 Minutes 
 
 
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