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6 Day Get Lean 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
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    1
    Sunday - Workout 1 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Vertical Chest Press20@60 lbs, 20@60 lbs, 10@60 lbs
    3Dumbbell Fly20@10 lbs, 15@10 lbs
    4Dumbbell Lateral Raise20@10 lbs, 15@10 lbs
    5Dumbbell Rear Lateral Raise20@10 lbs, 15@10 lbs
    6Cable One Arm Triceps Pushdown20@15 lbs, 15@15 lbs
    7Bent Leg Knee Ups from Bench65 reps, 65 reps
    8Bent Knee Crunches65 reps, 65 reps

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    2
    Monday - Workout 2 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Leg Press (45 Degree)20@50 lbs, 20@50 lbs, 10@50 lbs
    3Lying Leg Curl20@10 lbs, 15@15 lbs
    4Seated Toe Press20@20 lbs, 15@20 lbs
    5Reverse Crunches28 reps, 28 reps
    6Alternate Heel Touchers65 reps, 65 reps

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    3
    Tuesday - Workout 3 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Lat Pulldown Wide Grip Front20@35 lbs, 15@40 lbs
    3Cable Preacher Curl20@20 lbs, 15@20 lbs
    4Reverse Crunches28 reps, 28 reps
    5Bent Knee Crunches65 reps, 65 reps

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    4
    Wednesday - Workout 4 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Dumbbell Bench Press20@20 lbs, 15@25 lbs, 8@20 lbs
    3Dumbbell Fly20@10 lbs, 15@10 lbs
    4Dumbbell Military Press20@15 lbs, 15@15 lbs, 8@15 lbs
    5Dumbbell Rear Lateral Raise20@10 lbs, 15@10 lbs
    6Dumbbell Triceps Kickback20@5 lbs, 15@10 lbs
    7Reverse Crunches28 reps, 28 reps
    8Alternate Heel Touchers65 reps, 65 reps

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    5
    Thursday - Workout 5 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Leg Extension20@15 lbs, 15@20 lbs
    3Lying Leg Curl20@10 lbs, 15@15 lbs
    4Standing Toe Press20@35 lbs, 15@40 lbs
    5Bent Leg Knee Ups from Bench65 reps, 65 reps
    6Bent Knee Crunches65 reps, 65 reps

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    y

    6
    Friday - Workout 6 
    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 Close Grip Row15@40 lbs, 15@35 lbs
    5Lat Pulldown Close Grip Front15@35 lbs, 10@30 lbs
    6Dumbbell Concentration Curl20@10 lbs, 15@10 lbs
    7Reverse Crunches28 reps, 28 reps
    8Alternate Heel Touchers65 reps, 65 reps

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