training.strengthengine.com  Your Interactive Fitness Trainer.
Home My Workout Free Membership
3 Day Leg,Bi,Tri Mass, Chest,Ab Cuts
Sample Client
Week 1


D
a
y

1
Sunday
Workout 1 
Perform the sets listed in your program from left to right
Exercise Sets
1Warmup and Stretch5 minutes
2Squat10@25 lbs, 5@30 lbs, 10@30 lbs, 12@30 lbs, 12@25 lbs
3SS(A)  Leg Extension20@15 lbs, 15@20 lbs, 10@15 lbs
4SS(A)  Lying Leg Curl20@10 lbs, 15@15 lbs, 10@10 lbs
5Theraband Internal\External Warmup Rotation (AD)12 reps, 8 reps
6Dumbbell Incline Bench Press (30 Degree)20@20 lbs, 15@20 lbs, 8@20 lbs
7Dumbbell Incline Fly (45 Degree)20@10 lbs, 15@10 lbs
8Dumbbell Military Press15@15 lbs, 15@15 lbs
9Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
10Dumbbell Lying Triceps Extension12@10 lbs, 10@10 lbs, 10@10 lbs
11Dumbbell Triceps Kickback20@5 lbs, 15@10 lbs, 10@5 lbs
12Cable Leaning Overhead Triceps Extension20@25 lbs, 15@25 lbs, 10@25 lbs
13SS(B)  Hanging Bent Knee Leg Raises55 reps, 55 reps
14SS(B)  Cross Crunches65 reps, 65 reps
15SS(B)  Feet Elevated Crunches65 reps, 65 reps

D
a
y

2
Monday
Workout 2 
Perform the sets listed in your program from left to right
Exercise Sets
1Warmup and Stretch5 minutes
2Bent Arm Back Extensions55 reps, 55 reps
3Lying Cross Body Floor Extension65 reps, 65 reps
4Cable Wide Grip Row20@35 lbs, 15@40 lbs, 8@35 lbs
5Lat Pulldown Close Grip Front20@30 lbs, 15@35 lbs, 10@30 lbs
6Barbell Shrug12@55 lbs, 10@60 lbs, 10@50 lbs
7SS(A)  Dumbbell Lateral Raise20@10 lbs, 15@10 lbs
8SS(A)  Dumbbell Rear Lateral Raise20@10 lbs, 15@10 lbs
9Cable Preacher Curl20@20 lbs, 15@20 lbs, 8@20 lbs
10Dumbbell Hammer Curl12@15 lbs, 10@15 lbs
11Standing Toe Press12@45 lbs, 10@50 lbs
12SS(B)  Plate Twists15@5 lbs, 10@5 lbs
13SS(B)  Bent Leg Knee Ups from Bench65 reps, 65 reps
14SS(B)  Bent Knee Crunches65 reps, 65 reps

D
a
y

3
Tuesday
Workout 3 
Perform the sets listed in your program from left to right
Exercise Sets
1Warmup and Stretch5 minutes
2Bench Press18@50 lbs, 15@55 lbs
3Dumbbell Fly20@10 lbs, 15@10 lbs
4Dumbbell Seated External Rotation12@6 lbs, 10@6 lbs
5Dumbbell Side Lunge12@10 lbs, 10@10 lbs, 10@10 lbs
6SS(A)  Leg Extension12@20 lbs, 10@20 lbs
7SS(A)  Lying Leg Curl12@15 lbs, 10@15 lbs
8Lat Pulldown Wide Grip Front20@35 lbs, 15@40 lbs, 10@35 lbs
9SS(B)  Barbell Curl12@25 lbs, 10@30 lbs
10SS(B)  Dumbbell Hammer Curl12@15 lbs, 10@15 lbs
11SS(B)  Cable Triceps Pushdown12@35 lbs, 10@40 lbs
12SS(B)  Cable One Arm Triceps Pushdown12@15 lbs, 10@15 lbs
13SS(C)  Bent Leg Knee Ups from Bench55 reps, 55 reps
14SS(C)  Theraball Weighted Crunches15@10 lbs, 10@5 lbs
15SS(C)  Cross Crunches65 reps, 65 reps

Home | Store | Join | Members | Fitness Info | Feedback | Inside Fitrex | Help | Search

training.strengthengine.com is best viewed with Netscape Navigator 4.x or Internet Explorer 4.x and above.
Please send questions or comments about this web site to webmaster@strengthengine.com.
Copyright © 1999 Integrated Systems and Internet Solutions, Inc.