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4 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 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@50 lbs, 15@55 lbs
    3Leg Extension15@20 lbs, 10@15 lbs
    4Lying Leg Curl15@15 lbs, 10@10 lbs
    5Lat Pulldown Wide Grip Front15@40 lbs, 10@35 lbs
    6Dumbbell Curl15@15 lbs, 10@10 lbs
    7Seated Toe Press15@20 lbs, 10@20 lbs
    8Reverse Crunches28 reps, 28 reps
    9Bent Knee Crunches65 reps, 65 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
    2Vertical Chest Press18@60 lbs, 15@70 lbs
    3Dumbbell Fly15@10 lbs, 10@10 lbs
    4Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    5Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    6Cable Triceps Pushdown15@35 lbs, 10@30 lbs
    7Dumbbell Seated Forearm Extension15@5 lbs, 10@5 lbs
    8Dumbbell Seated Forearm Flexion15@10 lbs, 10@5 lbs
    9Machine Neck Flex/Ext15@55 lbs, 10@50 lbs
    10Reverse Crunches28 reps, 28 reps
    11Alternate Heel Touchers65 reps, 65 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
    2Bent Arm Back Extensions55 reps, 55 reps
    3Lying Cross Body Floor Extension65 reps, 65 reps
    4Cable Close Grip Row15@40 lbs, 15@35 lbs
    5Lat Pulldown Close Grip Front15@35 lbs, 10@30 lbs
    6Leg Extension15@20 lbs, 10@15 lbs
    7Lying Leg Curl15@15 lbs, 10@10 lbs
    8Dumbbell Concentration Curl15@10 lbs, 10@10 lbs
    9Standing Toe Press15@40 lbs, 10@35 lbs
    10Seated Toe Press15@20 lbs, 10@20 lbs
    11Bent Leg Knee Ups from Bench65 reps, 65 reps
    12Bent Knee Crunches65 reps, 65 reps

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    4
    Wednesday
    Workout 4 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Dumbbell Bench Press15@25 lbs, 15@20 lbs
    3Dumbbell Fly15@10 lbs, 10@10 lbs
    4Dumbbell Military Press15@15 lbs, 15@15 lbs
    5Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    6Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    7Dumbbell Triceps Kickback15@10 lbs, 10@5 lbs
    8Dumbbell Seated Forearm Extension15@5 lbs, 10@5 lbs
    9Dumbbell Seated Forearm Flexion15@10 lbs, 10@5 lbs
    10Isometric Neck Exercises8 seconds, 6 seconds
    11Bent Leg Knee Ups from Bench55 reps, 55 reps
    12Alternate Heel Touchers65 reps, 65 reps

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