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3 Day Armed Forces PFT Program - Dumbbells Only
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
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    1
    Sunday - Workout 1 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch
    2Dumbbell Squat
    3Dumbbell Step Up
    4Dumbbell Stretch Deadlifts
    5Dumbbell Bench Press
    6Push Ups (regular position)
    7Push Ups (close position)
    8Dumbbell Military Press
    9Dumbbell Lateral Raise
    10Dumbbell Rear Lateral Raise
    11Dumbbell Lying Triceps Extension
    12Close Grip Pull Ups
    13Reverse Crunches
    14Bent Knee Crunches
    15Cross Crunches

    D
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    2
    Monday - Workout 2 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch
    2Close Grip Pull Ups
    3Wide Grip Chin Ups
    4Dumbbell Bent Over Row (elbows wide)
    5Dumbbell One Arm Row (elbow close)
    6Dumbbell Lateral Raise
    7Dumbbell Rear Lateral Raise
    8Dumbbell Biceps Curl
    9Dumbbell Hammer Curl
    10Push Ups (regular position)
    11Bent Knee Crunches
    12Reverse Crunches
    13Alternate Heel Touchers

    D
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    3
    Tuesday - Workout 3 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch
    2Dumbbell Bench Press
    3Dumbbell Incline Fly (45 Degree)
    4Dumbbell Side Lunge
    5Dumbbell Stretch Deadlifts
    6Close Grip Pull Ups
    7Wide Grip Chin Ups
    8Dumbbell One Arm Row (elbow wide)
    9Dumbbell Biceps Curl
    10Dumbbell Reverse Curl
    11Push Ups (regular position)
    12Push Ups (close position)
    13Bent Leg Knee Ups from Bench
    14Bent Knee Crunches

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