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3 Day Balanced Classic Split Program GF EXPRESS with 3 days of Cardio
Sample Client
Week 1

  • This is a "medium" week to help your body adapt to a new program without excessive soreness.
  • Rest 45 - 60 seconds between each set.
  • Make sure you keep track of your heart rate during your cardio session. If your prescribed heart rate is too hard or too easy you can adjust your beats per minute by clicking on the cardio exercise itself.
  • Perform each repetition with a moderate tempo: (2 seconds down, 2 seconds up).
  • 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
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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
    2Leg Press (45 Degree)18@115 lbs, 15@125 lbs
    3Leg Extension15@35 lbs, 10@30 lbs
    4Lying Leg Curl15@25 lbs, 10@25 lbs
    5Dumbbell Bench Press15@25 lbs, 15@20 lbs
    6Dumbbell Military Press15@15 lbs, 15@15 lbs
    7Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    8Dumbbell Triceps Kickback15@10 lbs, 10@5 lbs
    9Reverse Crunches10 reps, 10 reps
    10Bent Knee Crunches23 reps, 23 reps

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    2
    Monday - Workout 2 
    Perform the sets listed in your program from left to right
    Exercise Sets
    15 Minute Cardio Warmup107 Beats Per Minute. This is a basic warmup. Keep things nice and smooth! You can choose any exercise that feels best to you. Biking, Elyptical, Jogging, Walking etc.
    210 Minute Cardio Session118 Beats Per Minute. Choose any cardio activity that you like best. Monitor your heart rate periodically throughout your exercise session. You can increase or decrease the recommended heart rate on your program by simply clicking on this exercise!
    35 Minute Cardio Session126 Beats Per Minute. Here we go with a little more intensity! If this is too hard (or not hard enough) you can fine tune your recommended heart rate up or down to fit your individual needs. Have fun!
    45 Minute Easy Cooldown Activity107 Beats Per Minute. This is a basic cooldown session. It is helpful to cooldown after your exercise session! If you have time, try to do a little stretching as well.

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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
    2Lying Cross Body Floor Extension6 reps, 6 reps
    3Cable Close Grip Row15@40 lbs, 15@35 lbs
    4Lat Pulldown Close Grip Front15@35 lbs, 10@30 lbs
    5Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    6Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    7Dumbbell Concentration Curl15@10 lbs, 10@10 lbs
    8Standing Toe Press15@40 lbs, 10@35 lbs
    9Reverse Crunches10 reps, 10 reps
    10Alternate Heel Touchers23 reps, 23 reps

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    4
    Wednesday - Workout 4 
    Perform the sets listed in your program from left to right
    Exercise Sets
    110 Minute Cardio Session118 Beats Per Minute. Choose any cardio activity that you like best. Monitor your heart rate periodically throughout your exercise session. You can increase or decrease the recommended heart rate on your program by simply clicking on this exercise!
    25 Minute Easy Cooldown Activity107 Beats Per Minute. Great job on your workout. Now, back off on the intensity and sowly cool your body down. As always, a few minutes of light stretching can help in the recovery process!

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    5
    Thursday - Workout 5 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Vertical Chest Press18@60 lbs, 15@70 lbs
    3Dumbbell Fly15@10 lbs, 10@10 lbs
    4Leg Extension15@35 lbs, 10@30 lbs
    5Lying Leg Curl15@25 lbs, 10@25 lbs
    6Lat Pulldown Wide Grip Front15@40 lbs, 10@35 lbs
    7Dumbbell Biceps Curl15@15 lbs, 10@10 lbs
    8Cable Triceps Pushdown15@35 lbs, 10@30 lbs
    9Bent Leg Knee Ups from Bench12 reps, 12 reps
    10Bent Knee Crunches23 reps, 23 reps

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    6
    Friday - Workout 6 
    Perform the sets listed in your program from left to right
    Exercise Sets
    15 Minute Cardio Warmup107 Beats Per Minute. This easy warmup will allow you to start preparing your body and your mind for your workout. Make sure you drink some water throughout your workout. It is very important to stay hydrated. Work hard and you will feel great!
    210 Minute Cardio Session118 Beats Per Minute. This is a little harder session but you can do it! Take a little sip of water and keep pushing! You are doing great!
    312 Minute Cardio Session126 Beats Per Minute. Monitor your heart rate by taking your pulse at the carotid artery. Just place two fingers near your Adam's apple. Count the beats for 15 seconds and multiply this number by four. Feel free to fine tune your program!
    45 Minute Easy Cooldown Activity107 Beats Per Minute. You made it! See, it wasn't so bad. :) This last 5 minute section is important to bring your bodies physiological functions back to normal. Again, good job on your workout!

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