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3 Day HV/GF Full Body Metabolism Booster - Dumbbell Oriented
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 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

    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
    5Dumbbell Incline Bench Press (30 Degree)15@20 lbs, 15@20 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


    Monday - Workout 2 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Dumbbell Supported Bent Over Row (elbows wide)20@15 lbs, 15@15 lbs, 10@15 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
    6Push Ups (wide position)55 reps, 55 reps
    7Cross Crunches65 reps, 65 reps
    8Cardio Interval Training2 minutes
    9Bodyweight One Leg Toe Press0 reps, 0 reps
    10Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    11Cardio Interval Training2 minutes
    12Dumbbell Curl20@10 lbs, 15@15 lbs, 10@10 lbs
    13Toe Touchers21 reps, 21 reps
    14Cardio Interval Training2 minutes
    15Stretch5 Minutes


    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 Squat20@10 lbs, 15@10 lbs, 10@10 lbs
    4Dumbbell Leg Curl20@10 lbs, 15@10 lbs, 10@10 lbs
    5Cardio Interval Training2 minutes
    6Push Ups (wide position)60 reps, 60 reps
    7Side Lying Outer Thigh Leg Lifts20 reps, 20 reps
    8Dumbbell Step Up20@10 lbs, 15@10 lbs, 10@10 lbs
    9Toe Touchers21 reps, 21 reps
    10Cardio Interval Training2 minutes
    11Dumbbell Fly20@10 lbs, 15@10 lbs
    12Dumbbell Side Step Up20@10 lbs, 15@10 lbs
    13Cardio Interval Training2 minutes
    14Dumbbell One Arm Row (elbow wide)20@20 lbs, 15@20 lbs
    15Dumbbell One Arm Pronated Triceps Ext.15@10 lbs, 10@10 lbs
    16Dumbbell Hammer Curl15@15 lbs, 10@15 lbs
    17Cross Crunches65 reps, 65 reps
    18Cardio Interval Training2 minutes
    19Stretch5 Minutes

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