2 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 | SS(H) Machine Vertical Chest Press | 10@60 lbs, 12@75 lbs, 12@60 lbs |
3 | SS(H) Dumbbell Fly | 20@10 lbs, 15@10 lbs |
4 | SS(A) Leg Extension | 20@30 lbs, 15@35 lbs |
5 | SS(A) Machine Leg Curl | 20@25 lbs, 15@25 lbs |
6 | Cable One Arm Row | 20@20 lbs, 15@25 lbs, 10@20 lbs |
7 | Lat Pulldown Wide Grip Front | 20@35 lbs, 15@40 lbs |
8 | Dumbbell Triceps Kickback | 20@5 lbs, 15@10 lbs, 10@5 lbs |
9 | SS(D) Bent Leg Knee Ups from Bench | 12 reps, 12 reps |
10 | SS(D) Bent Knee Crunches | 23 reps, 23 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 | Leg Press (45 Degree) | 10@115 lbs, 12@140 lbs, 12@115 lbs |
3 | SS(K) Leg Extension | 20@30 lbs, 15@35 lbs |
4 | SS(K) Machine Leg Curl | 20@25 lbs, 15@25 lbs |
5 | Dumbbell Bench Press | 10@20 lbs, 12@25 lbs, 15@25 lbs |
6 | SS(A) Dumbbell Military Press | 10@15 lbs, 12@15 lbs, 15@15 lbs |
7 | SS(A) Dumbbell Rear Lateral Raise | 20@10 lbs, 15@10 lbs |
8 | SS(C) Dumbbell Biceps Curl | 20@10 lbs, 15@15 lbs, 10@10 lbs |
9 | SS(C) Cable Standing Reverse Curl | 20@15 lbs, 15@20 lbs, 10@15 lbs |
10 | Reverse Crunches | 10 reps, 10 reps |
11 | Theraball Weighted Crunches | 15@10 lbs, 10@5 lbs |
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