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3 Day HV/GF Upper Body Metabolism Booster
Sample Client
Week 1

  • This is a "medium" week to help your body adapt to a new program without excessive soreness.
  • Rest 15 - 30 seconds between each set.
  • Perform each repetition with a moderate tempo: (2 seconds down, 2 seconds up).
  • Throughout your program you will see an exercise called "cardio interval training". This is an intense (up to 90% APMHR) but short bout of exercise which can be done on a bike, a treadmill or even by jumping rope. These cardio intervals along with the resistance training supercharges your metabolism so you burn more calories even while you're sleeping!
  • 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
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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
    2Theraband Rotators (all positions)12 reps, 8 reps
    3Push Ups (regular position)17 reps
    4Cardio Interval Training2 minutes
    5Bench Press15@55 lbs, 15@50 lbs
    6Cardio Interval Training2 minutes
    7Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    8Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    9Dumbbell Seated External Rotation15@5 lbs, 10@5 lbs
    10Cardio Interval Training2 minutes
    11Dumbbell Lying Triceps Extension20@10 lbs, 15@10 lbs
    12Reverse Crunches28 reps, 28 reps
    13Alternate Heel Touchers65 reps, 65 reps
    14Cardio Interval Training2 minutes
    15Feet Elevated Crunches65 reps, 65 reps
    16Stretch5 Minutes

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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
    2Close Grip Bent Over Row20@30 lbs, 15@35 lbs, 10@30 lbs
    3Dumbbell One Arm Row (elbow close)20@20 lbs, 15@20 lbs, 10@20 lbs
    4Bent Knee Crunches55 reps, 55 reps
    5Cardio Interval Training2 minutes
    6Lat Pulldown Close Grip Front20@30 lbs, 15@35 lbs, 10@30 lbs
    7Push Ups (wide position)55 reps, 55 reps
    8Cross Crunches65 reps, 65 reps
    9Cardio Interval Training2 minutes
    10Bodyweight One Leg Toe Press0 reps, 0 reps
    11Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    12Cardio Interval Training2 minutes
    13Dumbbell Curl20@10 lbs, 15@15 lbs, 10@10 lbs
    14Toe Touchers21 reps, 21 reps
    15Cardio Interval Training2 minutes
    16Stretch5 Minutes

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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
    2Bent Leg Knee Ups from Bench55 reps, 55 reps
    3Dumbbell Incline Bench Press (30 Degree)15@20 lbs, 15@20 lbs
    4Cardio Interval Training2 minutes
    5Push Ups (wide position)60 reps, 60 reps
    6Dumbbell One Arm Row (elbow wide)15@20 lbs, 10@20 lbs
    7Toe Touchers21 reps, 21 reps
    8Cardio Interval Training2 minutes
    9Dumbbell Fly20@10 lbs, 15@10 lbs
    10Cardio Interval Training2 minutes
    11Lat Pulldown Wide Grip Front20@35 lbs, 15@40 lbs
    12Dumbbell One Arm Pronated Triceps Ext.15@10 lbs, 10@10 lbs
    13Dumbbell Hammer Curl15@15 lbs, 10@15 lbs
    14Cross Crunches65 reps, 65 reps
    15Cardio Interval Training2 minutes
    16Stretch5 Minutes

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