2 Day Youth Training Program! Sample Client Week 1 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 |
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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 |
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