FITREX
 
YOUR FREE INTERNET FITNESS PARTNER
MY WORKOUT   |    JOIN   |    SHOPPING   |    HOME
4 Day Balanced Classic Split Program GF Express!
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
    1Warmup and Stretch5 minutes
    2Leg Press (45 Degree)18@50 lbs, 15@55 lbs
    3Leg Extension15@20 lbs, 10@15 lbs
    4Lying Leg Curl15@15 lbs, 10@10 lbs
    5Lat Pulldown Wide Grip Front15@40 lbs, 10@35 lbs
    6Dumbbell Curl15@15 lbs, 10@10 lbs
    7Reverse Crunches28 reps, 28 reps
    8Bent Knee 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
    2Vertical Chest Press18@60 lbs, 15@70 lbs
    3Dumbbell Fly15@10 lbs, 10@10 lbs
    4Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    5Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    6Cable Triceps Pushdown15@35 lbs, 10@30 lbs
    7Reverse Crunches28 reps, 28 reps
    8Alternate Heel Touchers65 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
    2Lying Cross Body Floor Extension65 reps, 65 reps
    3Cable Close Grip Row15@40 lbs, 15@35 lbs
    4Lat Pulldown Close Grip Front15@35 lbs, 10@30 lbs
    5Leg Extension15@20 lbs, 10@15 lbs
    6Lying Leg Curl15@15 lbs, 10@10 lbs
    7Dumbbell Concentration Curl15@10 lbs, 10@10 lbs
    8Bent Leg Knee Ups from Bench65 reps, 65 reps
    9Bent Knee Crunches65 reps, 65 reps

    D
    a
    y

    4
    Wednesday - Workout 4 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Dumbbell Bench Press15@25 lbs, 15@20 lbs
    3Dumbbell Military Press15@15 lbs, 15@15 lbs
    4Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    5Dumbbell Triceps Kickback15@10 lbs, 10@5 lbs
    6Reverse Crunches28 reps, 28 reps
    7Alternate Heel Touchers65 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 © 2009 Integrated Systems and Internet Solutions, Inc.