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5 Day Balanced Dumbbell Oriented 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
    2Dumbbell Bench Press18@20 lbs, 15@25 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
    6Dumbbell Triceps Kickback15@10 lbs, 10@5 lbs
    7Dumbbell Seated Forearm Flexion15@10 lbs, 15@5 lbs
    8Dumbbell Seated Forearm Extension15@5 lbs, 15@5 lbs
    9Reverse Crunches28 reps, 28 reps
    10Alternate Heel Touchers65 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
    2Dumbbell Squat18@10 lbs, 15@10 lbs
    3Dumbbell Reverse Lunge15@10 lbs, 10@10 lbs
    4Dumbbell Leg Curl15@10 lbs, 10@10 lbs
    5Dumbbell One Leg Standing Toe Press15@10 lbs, 10@5 lbs
    6Bodyweight One Leg Toe Press0 reps, 0 reps
    7Isometric Neck Exercises8 seconds, 6 seconds
    8Bent Leg Knee Ups from Bench65 reps, 65 reps
    9Bent Knee Crunches65 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
    2Dumbbell One Arm Row (elbow wide)15@20 lbs, 10@20 lbs
    3Dumbbell Curl15@15 lbs, 10@10 lbs
    4Dumbbell Seated Forearm Extension15@5 lbs, 10@5 lbs
    5Dumbbell Seated Forearm Flexion15@10 lbs, 10@5 lbs
    6Bent Leg Knee Ups from Bench65 reps, 65 reps
    7Bent 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
    8Isometric Neck Exercises8 seconds, 6 seconds
    9Reverse Crunches28 reps, 28 reps
    10Bent Knee Crunches65 reps, 65 reps

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    y

    5
    Thursday
    Workout 5 
    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
    4Dumbbell Bent Over Row (elbows wide)15@15 lbs, 15@10 lbs
    5Dumbbell Pullover15@15 lbs, 10@10 lbs
    6Dumbbell Pliť Squat15@20 lbs, 10@20 lbs
    7Dumbbell Leg Curl15@10 lbs, 10@10 lbs
    8Dumbbell Concentration Curl15@10 lbs, 10@10 lbs
    9Bodyweight One Leg Toe Press0 reps, 0 reps
    10Bent Leg Knee Ups from Bench65 reps, 65 reps
    11Bent Knee Crunches65 reps, 65 reps

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