3 Day Bodybuilding Intro Sample Client Week 1 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 |
|
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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D a y 2
| 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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D a y 3
| 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 |
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