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3 Day Get Lean Program - Machine
Sample Client
Week 1


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1
Sunday - Workout 1 
Perform the sets listed in your program from left to right
Exercise Sets
1Warmup and Stretch8 minutes
2Leg Press (45 Degree)20@10 lbs, 20@10 lbs, 10@10 lbs
3Machine Leg Extension20@5 lbs, 15@5 lbs
4Machine Leg Curl20@5 lbs, 15@5 lbs
5Theraband External Rotation (AD)12 reps, 8 reps
6Machine Vertical Chest Press20@5 lbs, 20@5 lbs
7Machine Shoulder Press20@5 lbs., 15@5 lbs., 8@5 lbs.
8Cable One Arm Lateral Raise20@5 lbs, 15@5 lbs
9Cable One Arm Reverse Triceps Pushdown20@5 lbs, 15@5 lbs
10Seated Toe Press20@5 lbs, 15@5 lbs
11Reverse Crunches1 reps, 1 reps
12Bent Knee Crunches1 reps, 1 reps

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2
Monday - Workout 2 
Perform the sets listed in your program from left to right
Exercise Sets
1Warmup and Stretch8 minutes
2Bent Arm Back Extensions1 reps, 1 reps
3Lying Cross Body Floor Extension1 reps, 1 reps
4Cable Close Grip Row (Low Pulley)20@5 lbs, 15@5 lbs, 8@5 lbs
5Lat Pulldown Close Grip Front20@5 lbs, 15@5 lbs
6Cable One Arm Lateral Raise20@5 lbs, 15@5 lbs
7Cable Preacher Curl20@5 lbs, 15@5 lbs
8Standing Toe Press20@5 lbs, 15@5 lbs
9Seated Toe Press20@5 lbs, 15@5 lbs
10Machine Neck Flex/Ext15@5 lbs, 10@5 lbs
11Reverse Crunches1 reps, 1 reps
12Alternate Heel Touchers1 reps, 1 reps

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3
Tuesday - Workout 3 
Perform the sets listed in your program from left to right
Exercise Sets
1Warmup and Stretch8 minutes
2Machine Vertical Chest Press20@5 lbs, 20@5 lbs, 10@5 lbs
3Cable Crossover Fly20@5 lbs, 15@5 lbs
4Machine Leg Extension20@5 lbs, 15@5 lbs
5Machine Leg Curl20@5 lbs, 15@5 lbs
6Lat Pulldown Wide Grip Front20@5 lbs, 15@5 lbs
7Cable Triceps Pushdown20@5 lbs, 15@5 lbs
8Bent Leg Knee Ups from Bench1 reps, 1 reps

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