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3 Day Balanced Classic Split Program GF
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.
  • 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 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

    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
    4Machine Leg Curl15@25 lbs, 10@25 lbs
    5Dumbbell Bench Press15@25 lbs, 12@20 lbs
    6Dumbbell Fly15@10 lbs, 10@10 lbs
    7Dumbbell Military Press15@15 lbs, 12@15 lbs
    8Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    9Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    10Dumbbell Triceps Kickback15@10 lbs, 10@5 lbs
    11Barbell Standing Forearm Flexion15@15 lbs, 10@15 lbs
    12Dumbbell Seated Forearm Extension15@5 lbs, 10@5 lbs
    13Seated Toe Press15@20 lbs, 10@20 lbs
    14Reverse Crunches10 reps, 10 reps
    15Bent Knee Crunches23 reps, 23 reps


    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
    4Cable Close Grip Row (Low Pulley)15@40 lbs, 12@35 lbs
    5Lat Pulldown Close Grip Front15@35 lbs, 10@30 lbs
    6Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    7Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    8Dumbbell Concentration Curl15@10 lbs, 10@10 lbs
    9Dumbbell Seated Forearm Extension15@5 lbs, 10@5 lbs
    10Dumbbell Seated Forearm Flexion15@10 lbs, 10@5 lbs
    11Standing Toe Press15@40 lbs, 10@35 lbs
    12Seated Toe Press15@20 lbs, 10@20 lbs
    13Machine Neck Flex/Ext15@10 lbs, 10@10 lbs
    14Reverse Crunches10 reps, 10 reps
    15Alternate Heel Touchers23 reps, 23 reps


    Tuesday - Workout 3 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Machine Vertical Chest Press18@60 lbs, 15@70 lbs
    3Dumbbell Fly15@10 lbs, 10@10 lbs
    4Leg Extension15@35 lbs, 10@30 lbs
    5Machine 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
    9Isometric Neck Exercises8 seconds, 6 seconds
    10Bent Leg Knee Ups from Bench12 reps, 12 reps
    11Bent Knee Crunches23 reps, 23 reps

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