My WorkoutHome  
 
5 Day Power BodyBuilding (Mass Cycle) Upper Body Emphasis - No Legs (JT)
Sample Client
Week 1

  • This is a "medium" week to help your body adapt to a new program without excessive soreness.
  • Rest 75 seconds between each set. You may take up to 2 minutes between the harder sets of the Squat, Bench Power Clean and Deadlift (this includes Rack Deads but not Scoop or Stretch Deadlifts!) exercises.
  • Perform each repetition with a moderate tempo: (2 seconds down, 2 seconds up) except for the Olympic Exercises which should always be performed as explosively as possible!
  • 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
    a
    y

    1
    Sunday - Workout 1 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch8 minutes
    2Theraband Internal\External Warmup Rotation (AD)12 reps, 8 reps
    3Bench Press10@5 lbs, 5@5 lbs, 3@5 lbs, 2@5 lbs, 10@5 lbs, 12@5 lbs, 10@5 lbs
    4Dumbbell Bench Press12@5 lbs, 10@5 lbs, 10@5 lbs
    5SS(A)  Dumbbell Incline Bench Press (45 Degree)12@1 lbs, 10@1 lbs, 10@1 lbs
    6SS(A)  Cable Crossover Fly20@5 lbs, 15@5 lbs, 10@5 lbs
    7Cable Overhead Triceps Extension12@5 lbs, 10@5 lbs
    8Dumbbell 1 Arm Overhead Triceps Ext. Neutral Grip20@1 lbs, 15@1 lbs
    9SS(E)  Reverse Crunches1 reps, 1 reps
    10SS(E)  Theraball Weighted Crunches15@5 lbs, 10@5 lbs

    D
    a
    y

    2
    Monday - Workout 2 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch8 minutes
    2Machine Leg Curl12@5 lbs, 10@5 lbs
    3Machine Leg Extension12@5 lbs, 10@5 lbs
    4Cable Wide Grip Row (Low Pulley)10@5 lbs, 12@5 lbs, 15@5 lbs
    5SS(A)  Dumbbell One Arm Row (elbow close)12@5 lbs, 10@5 lbs
    6SS(A)  Lat Pulldown Close Grip Front20@5 lbs, 15@5 lbs
    7Dumbbell Shrug10@5 lbs, 12@5 lbs, 15@5 lbs
    8SS(B)  Barbell Standing Forearm Flexion20@5 lbs, 15@5 lbs
    9SS(D)  Hanging Bent Knee Leg Raises1 reps, 1 reps
    10SS(D)  Plate Twists15@5 lbs, 10@5 lbs
    11SS(D)  Cable Crunches15@5 lbs, 10@5 lbs

    D
    a
    y

    3
    Tuesday - Workout 3 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch8 minutes
    2Dumbbell Military Press12@1 lbs, 10@1 lbs, 10@1 lbs
    3SS(C)  Dumbbell Lateral Raise20@1 lbs, 15@1 lbs
    4SS(C)  Dumbbell Rear Lateral Raise20@1 lbs, 15@1 lbs
    5Dumbbell Side-Lying External Rotation15@1 lbs, 10@1 lbs
    6Barbell EZ Preacher Curl20@5 lbs, 15@5 lbs, 10@5 lbs
    7Dumbbell Biceps Curl20@1 lbs, 15@1 lbs, 10@1 lbs
    8SS(D)  Hanging Bent Knee Leg Raises1 reps, 1 reps
    9SS(D)  Plate Twists15@5 lbs, 10@5 lbs
    10SS(D)  Cable Crunches15@5 lbs, 10@5 lbs

    D
    a
    y

    4
    Wednesday - Workout 4 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch8 minutes
    2Theraband Internal\External Warmup Rotation (AD)12 reps, 8 reps
    3Dumbbell Bench Press12@5 lbs, 10@5 lbs, 10@5 lbs
    4Cable Crossover Fly20@5 lbs, 15@5 lbs
    5Barbell Lying Triceps Extension12@5 lbs, 10@5 lbs
    6Cable Triceps Pushdown20@5 lbs, 15@5 lbs
    7Feet Elevated Crunches1 reps, 1 reps

    D
    a
    y

    5
    Thursday - Workout 5 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch8 minutes
    2Cable Wide Grip Row (Low Pulley)10@5 lbs, 12@5 lbs, 15@5 lbs
    3Lat Pulldown Close Grip Front20@5 lbs, 15@5 lbs
    4SS(B)  Machine Leg Curl20@5 lbs, 15@5 lbs
    5SS(B)  Machine Leg Extension20@5 lbs, 15@5 lbs
    6Standing Toe Press10@5 lbs, 12@5 lbs, 15@5 lbs
    7SS(B)  Cable One Arm Lateral Raise20@5 lbs, 15@5 lbs
    8SS(B)  Cable One Arm Rear Lateral Raise20@5 lbs, 15@5 lbs
    9SS(D)  Cable Curl Downs20@5 lbs, 15@5 lbs
    10SS(D)  Barbell Reverse Curl20@5 lbs, 15@5 lbs
    11SS(F)  Reverse Crunches1 reps, 1 reps
    12SS(F)  Alternate Heel Touchers1 reps, 1 reps

    Home | My Workout | Fitness Info | Ask Dan | Feedback | Help | FAQ | Search

    training.strengthengine.com is best viewed with Netscape Navigator 4.x or Internet Explorer 4.x and above.
    Please send questions or comments about this web site to webmaster@strengthengine.com.
    Copyright © 2009 ephibian, Inc.