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3 Day Back to the Basics Strength and Power EXPRESS!
Sample Client
Week 1


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a
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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
2Squat10@25 lbs, 5@30 lbs, 10@30 lbs, 12@30 lbs, 12@25 lbs
3Leg Extension12@35 lbs, 10@40 lbs
4Lying Leg Curl12@30 lbs, 10@30 lbs
5Theraband Internal\External Warmup Rotation (AD)12 reps, 8 reps
6Close Grip Bench Press10@45 lbs, 5@55 lbs, 10@60 lbs, 10@55 lbs
7Dumbbell Military Press12@15 lbs, 10@20 lbs, 10@15 lbs
8Dumbbell Rear Lateral Raise12@10 lbs, 10@10 lbs
9Dumbbell Triceps Kickback12@10 lbs, 10@10 lbs
10Seated Toe Press12@25 lbs, 10@25 lbs
11Barbell Standing Forearm Flexion12@15 lbs, 10@20 lbs
12Reverse Crunches10 reps, 10 reps
13Cross Crunches12 reps, 12 reps

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2
Monday - Workout 2 
Perform the sets listed in your program from left to right
Exercise Sets
1Warmup and Stretch5 minutes
2Bent Arm Back Extensions5 reps, 5 reps
3Lying Cross Body Floor Extension6 reps, 6 reps
4Rack Deadlifts5@40 lbs, 4@50 lbs, 3@60 lbs, 3@60 lbs
5Cable Wide Grip Row (Low Pulley)12@45 lbs, 10@50 lbs, 10@40 lbs
6Lat Pulldown Close Grip Front12@40 lbs, 10@40 lbs
7Barbell Shrug12@55 lbs, 10@60 lbs, 10@50 lbs
8Dumbbell Lateral Raise12@10 lbs, 10@10 lbs
9Dumbbell Rear Lateral Raise12@10 lbs, 10@10 lbs
10Dumbbell Hammer Curl12@15 lbs, 10@15 lbs
11Standing Toe Press12@45 lbs, 10@50 lbs
12Machine Neck Flex/Ext15@10 lbs, 10@10 lbs
13Bent Leg Knee Ups from Bench12 reps, 12 reps
14Bent Knee Crunches23 reps, 23 reps

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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
2Bench Press10@50 lbs, 5@60 lbs, 10@65 lbs, 12@60 lbs, 12@55 lbs
3Dumbbell Seated External Rotation12@6 lbs, 10@6 lbs
4Lat Pulldown Wide Grip Front12@40 lbs, 10@45 lbs
5Dumbbell Shrug12@25 lbs, 10@30 lbs, 10@25 lbs
6Dumbbell Biceps Curl12@15 lbs, 10@15 lbs
7Cable Triceps Pushdown12@35 lbs, 10@40 lbs
8Reverse Crunches10 reps, 10 reps
9Theraball Weighted Crunches15@10 lbs, 10@5 lbs

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