Sample week 1 of 3 Day Bodybuilding Intro

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3 Day Bodybuilding Intro
Sample Client
Week 1

This is a "medium" week to help your body adapt to a new program without excessive soreness.

Rest 60 seconds between each set unless it is a designated superset exercise. If so, rest only as long as it takes to get to the next exercise. You may take up to 2 minutes between the harder work sets of the more involved multi-joint exercises such as the Squat, Bench etc.

If an exercise is preceeded by the letters SS(A) or SS(B) this means to superset the exercise with another exercise(s) that has the same designation. Click on these letter designations to find out more about supersetting!

This week perform each repetition for all exercises with a 2-0-2-0 tempo. This is 2 seconds down, no pause, 2 seconds up, no pause, and repeat.

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. Lower the weight if you can't complete all of the sets and reps of a particular exercise. You do not want to do any negative repetitions this week. However, you should increase the weight of an exercise if you can complete all of the sets and reps with relative ease!

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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Sunday - Workout 1
Perform the sets listed in your program from left to right

Exercise		Sets
1	Warmup and Stretch	5 minutes
2	Leg Press (45 Degree)	10@50 lbs, 15@55 lbs, 15@45 lbs
3	SS(K) Leg Extension	20@15 lbs, 15@20 lbs
4	SS(K) Lying Leg Curl	20@10 lbs, 15@15 lbs
5	Dumbbell Bench Press	10@20 lbs, 15@25 lbs, 15@25 lbs
6	SS(A) Dumbbell Military Press	10@15 lbs, 15@15 lbs, 15@15 lbs
7	SS(A) Dumbbell Rear Lateral Raise	20@10 lbs, 15@10 lbs
8	Dumbbell Triceps Kickback	20@5 lbs, 15@10 lbs, 10@5 lbs
9	Reverse Crunches	28 reps, 28 reps
10	Bent Knee Crunches	65 reps, 65 reps

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Monday - Workout 2
Perform the sets listed in your program from left to right

Exercise		Sets
1	Warmup and Stretch	5 minutes
2	SS(A) Cable Close Grip Row	10@35 lbs, 15@40 lbs, 15@40 lbs
3	SS(A) Lat Pulldown Close Grip Front	20@30 lbs, 15@35 lbs
4	SS(B) Dumbbell Lateral Raise	20@10 lbs, 15@10 lbs
5	SS(B) Dumbbell Rear Lateral Raise	20@10 lbs, 15@10 lbs
6	Dumbbell Concentration Curl	20@10 lbs, 15@10 lbs, 10@10 lbs
7	Standing Toe Press	20@35 lbs, 15@40 lbs, 10@35 lbs
8	SS(N) Reverse Crunches	28 reps, 28 reps
9	SS(N) Alternate Heel Touchers	65 reps, 65 reps

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Tuesday - Workout 3
Perform the sets listed in your program from left to right

Exercise		Sets
1	Warmup and Stretch	5 minutes
2	SS(H) Vertical Chest Press	10@60 lbs, 15@70 lbs, 15@55 lbs
3	SS(H) Dumbbell Fly	20@10 lbs, 15@10 lbs
4	SS(A) Leg Extension	20@15 lbs, 15@20 lbs
5	SS(A) Lying Leg Curl	20@10 lbs, 15@15 lbs
6	SS(B) Cable One Arm Row	20@20 lbs, 15@25 lbs, 10@20 lbs
7	SS(B) Lat Pulldown Wide Grip Front	20@35 lbs, 15@40 lbs
8	SS(C) Dumbbell Curl	20@10 lbs, 15@15 lbs, 10@10 lbs
9	SS(C) Cable Triceps Pushdown	20@30 lbs, 15@35 lbs, 10@30 lbs
10	SS(D) Bent Leg Knee Ups from Bench	65 reps, 65 reps
11	SS(D) Bent Knee Crunches	65 reps, 65 reps