Sample week 1 of 2 Day Youth Training Program!

FITREX

YOUR FREE INTERNET FITNESS PARTNER

	MY WORKOUT \| JOIN \| SHOPPING \| HOME

2 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 training.strengthengine.com 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

D
a
y

1

Sunday - Workout 1
Perform the sets listed in your program from left to right

Exercise		Sets
1	Warmup and Stretch	5 minutes
2	Leg Press (45 Degree)	20@115 lbs, 20@115 lbs, 10@115 lbs
3	Lying Leg Curl	20@25 lbs, 15@25 lbs
4	Dumbbell Bench Press	20@20 lbs, 15@25 lbs, 8@20 lbs
5	Push Ups (regular position)	17 reps, 17 reps
6	Lat Pulldown Wide Grip Front	20@35 lbs, 15@40 lbs
7	Dumbbell Military Press	20@15 lbs, 15@15 lbs, 8@15 lbs
8	Dumbbell Lateral Raise	20@10 lbs, 15@10 lbs
9	Dumbbell Rear Lateral Raise	20@10 lbs, 15@10 lbs
10	Dumbbell Biceps Curl	20@10 lbs, 15@15 lbs
11	Dumbbell Lying Triceps Extension	20@10 lbs, 15@10 lbs, 8@10 lbs
12	Reverse Crunches	10 reps, 10 reps
13	Bent Knee Crunches	23 reps, 23 reps

D
a
y

2

Monday - Workout 2
Perform the sets listed in your program from left to right

Exercise		Sets
1	Warmup and Stretch	5 minutes
2	Vertical Chest Press	20@60 lbs, 20@60 lbs, 10@60 lbs
3	Dumbbell Fly	20@10 lbs, 15@10 lbs
4	Leg Extension	20@30 lbs, 15@35 lbs
5	Lying Leg Curl	20@25 lbs, 15@25 lbs
6	Bent Arm Back Extensions	5 reps, 5 reps
7	Lying Cross Body Floor Extension	6 reps, 6 reps
8	Lat Pulldown Close Grip Front	20@30 lbs, 15@35 lbs
9	Dumbbell Lateral Raise	20@10 lbs, 15@10 lbs
10	Dumbbell Rear Lateral Raise	20@10 lbs, 15@10 lbs
11	Dumbbell Concentration Curl	20@10 lbs, 15@10 lbs
12	Cable Triceps Pushdown	20@30 lbs, 15@35 lbs
13	Reverse Crunches	10 reps, 10 reps
14	Alternate Heel Touchers	23 reps, 23 reps