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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
Select
Exercise Name
Set and Rep Combinations
1
Warmup and Stretch
8 minutes
2
Video
Squat
10 reps @ 30 lbs,
5 reps @ 40 lbs,
10 reps @ 40 lbs,
12 reps @ 40 lbs,
12 reps @ 35 lbs
3
Video
Machine Leg Extensions
20 reps @ 20 lbs,
15 reps @ 20 lbs,
10 reps @ 20 lbs
4
Video
Machine Leg Curl
20 reps @ 15 lbs,
15 reps @ 15 lbs,
10 reps @ 15 lbs
5
Video
Theraband Internal\External Warmup Rotation (AD)
12 reps,
8 reps
6
Video
Dumbbell Incline Bench Press (30 Degree)
10 reps @ 20 lbs,
12 reps @ 25 lbs,
15 reps @ 20 lbs
7
Video
Dumbbell Incline Fly (45 Degree)
20 reps @ 10 lbs,
15 reps @ 10 lbs
8
Video
Dumbbell Military Press
15 reps @ 25 lbs,
12 reps @ 25 lbs
9
Video
Dumbbell Rear Lateral Raise
15 reps @ 7 lbs,
10 reps @ 6 lbs
10
Video
Dumbbell Lying Triceps Extension
12 reps @ 10 lbs,
10 reps @ 10 lbs,
10 reps @ 10 lbs
11
Video
Dumbbell Triceps Kickback
20 reps @ 6 lbs,
15 reps @ 7 lbs,
10 reps @ 6 lbs
12
Video
Cable Leaning Overhead Triceps Extension
20 reps @ 25 lbs,
15 reps @ 30 lbs,
10 reps @ 25 lbs
13
Video
Hanging Bent Knee Leg Raises
2 reps,
2 reps
14
Video
Cross Crunches
4 reps,
4 reps
15
Video
Feet Elevated Crunches
7 reps,
7 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
Select
Exercise 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 Wide Grip Row (Low Pulley)
10 reps @ 35 lbs,
12 reps @ 45 lbs,
15 reps @ 40 lbs
5
Video
Lat Pulldown Close Grip Front
20 reps @ 35 lbs,
15 reps @ 40 lbs,
10 reps @ 35 lbs
6
Video
Barbell Shrug
12 reps @ 70 lbs,
10 reps @ 75 lbs,
10 reps @ 65 lbs
7
Video
Dumbbell Lateral Raise
20 reps @ 15 lbs,
15 reps @ 16 lbs
8
Video
Dumbbell Rear Lateral Raise
20 reps @ 6 lbs,
15 reps @ 7 lbs
9
Video
Cable Preacher Curl
10 reps @ 20 lbs,
12 reps @ 25 lbs,
15 reps @ 25 lbs
10
Video
Dumbbell Hammer Curl
12 reps @ 15 lbs,
10 reps @ 20 lbs
11
Video
Standing Toe Press
12 reps @ 30 lbs,
10 reps @ 30 lbs
12
Video
Plate Twists
15 reps @ 5 lbs,
10 reps @ 5 lbs
13
Video
Bent Leg Knee Ups from Bench
4 reps,
4 reps
14
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
Select
Exercise Name
Set and Rep Combinations
1
Warmup and Stretch
8 minutes
2
Video
Bench Press
18 reps @ 55 lbs,
15 reps @ 65 lbs
3
Video
Dumbbell Fly
20 reps @ 10 lbs,
15 reps @ 15 lbs
4
Video
Dumbbell Seated External Rotation
12 reps @ 6 lbs,
10 reps @ 6 lbs
5
Video
Dumbbell Side Lunge
12 reps @ 5 lbs,
10 reps @ 5 lbs,
10 reps @ 5 lbs
6
Video
Machine Leg Extensions
12 reps @ 20 lbs,
10 reps @ 25 lbs
7
Video
Machine Leg Curl
12 reps @ 15 lbs,
10 reps @ 20 lbs
8
Video
Lat Pulldown Wide Grip Front
20 reps @ 40 lbs,
15 reps @ 40 lbs,
10 reps @ 40 lbs
9
Video
Barbell Curl
12 reps @ 30 lbs,
10 reps @ 30 lbs
10
Video
Dumbbell Hammer Curl
12 reps @ 15 lbs,
10 reps @ 20 lbs
11
Video
Cable Triceps Pushdown
12 reps @ 40 lbs,
10 reps @ 45 lbs
12
Video
Cable One Arm Triceps Pushdown
12 reps @ 15 lbs,
10 reps @ 20 lbs
13
Video
Bent Leg Knee Ups from Bench
3 reps,
3 reps
14
Video
Theraball Weighted Crunches
15 reps @ 5 lbs,
10 reps @ 5 lbs
15
Video
Cross Crunches
4 reps,
4 reps
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