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3 Day Youth Training Program!
Sample Client
Week 1

  • This is a "medium" week to help your body adapt to a new program without excessive soreness.
  • Rest 45 - 60 seconds between each set.
  • Perform each repetition with a moderate tempo: (2 seconds down, 2 seconds up).
  • You can change the exercises or weight by clicking on the exercise you wish to change
  • .
  • During your workout, record how each exercise felt then, update your program accordingly so that we can track your progress and fine tune your program .
  • Your workout uses the concept of Periodization. This means that as you progress, there will be built-in changes in exercises, sets, reps, or weight to provide your body with the perfect amount of stimulation to help you achieve the fitness level you want!

    To update or exchange a particular exercise, click on the exercise within your program. Click here for further instructions on how to update or modify my program

    Workout 1 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Leg Press (45 Degree)20@50 lbs, 20@50 lbs, 10@50 lbs
    3Leg Extension20@15 lbs, 15@20 lbs
    4Lying Leg Curl20@10 lbs, 15@15 lbs
    5Dumbbell Bench Press20@20 lbs, 15@25 lbs, 8@20 lbs
    6Push Ups (regular position)17 reps, 17 reps
    7Dumbbell Military Press20@15 lbs, 15@15 lbs, 8@15 lbs
    8Dumbbell Lateral Raise20@10 lbs, 15@10 lbs
    9Dumbbell Rear Lateral Raise20@10 lbs, 15@10 lbs
    10Dumbbell Lying Triceps Extension20@10 lbs, 15@10 lbs
    11Barbell Standing Forearm Flexion20@15 lbs, 15@15 lbs
    12Reverse Crunches28 reps, 28 reps
    13Bent Knee Crunches65 reps, 65 reps


    Workout 2 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Lying Cross Body Floor Extension65 reps, 65 reps
    3Cable Close Grip Row20@35 lbs, 15@40 lbs, 8@35 lbs
    4Lat Pulldown Close Grip Front20@30 lbs, 15@35 lbs
    5Dumbbell Lateral Raise20@10 lbs, 15@10 lbs
    6Dumbbell Rear Lateral Raise20@10 lbs, 15@10 lbs
    7Dumbbell Concentration Curl20@10 lbs, 15@10 lbs
    8Standing Toe Press20@35 lbs, 15@40 lbs
    9Reverse Crunches28 reps, 28 reps
    10Alternate Heel Touchers65 reps, 65 reps


    Workout 3 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Vertical Chest Press20@60 lbs, 20@60 lbs, 10@60 lbs
    3Dumbbell Fly20@10 lbs, 15@10 lbs
    4Leg Extension20@15 lbs, 15@20 lbs
    5Lying Leg Curl20@10 lbs, 15@15 lbs
    6Lat Pulldown Wide Grip Front20@35 lbs, 15@40 lbs
    7Dumbbell Curl20@10 lbs, 15@15 lbs
    8Cable Triceps Pushdown20@30 lbs, 15@35 lbs
    9Isometric Neck Exercises8 seconds, 6 seconds
    10Bent Leg Knee Ups from Bench65 reps, 65 reps
    11Bent Knee Crunches65 reps, 65 reps

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