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6 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
    7Reverse Crunches28 reps, 28 reps
    8Bent 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
    2Dumbbell Squat18@10 lbs, 15@10 lbs
    3Dumbbell Reverse Lunge15@10 lbs, 10@10 lbs
    4Dumbbell Leg Curl15@10 lbs, 10@10 lbs
    5Bodyweight One Leg Toe Press0 reps, 0 reps
    6Isometric Neck Exercises8 seconds, 6 seconds
    7Reverse Crunches28 reps, 28 reps
    8Plate Twists15@5 lbs, 10@5 lbs

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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 Incline Fly (45 Degree)15@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
    8Reverse Crunches28 reps, 28 reps
    9Bent Knee Crunches65 reps, 65 reps

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    5
    Thursday - Workout 5 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Dumbbell Pliť Squat15@20 lbs, 10@20 lbs
    3Dumbbell Leg Curl15@10 lbs, 10@10 lbs
    4Dumbbell One Leg Standing Toe Press15@10 lbs, 10@5 lbs
    5Bodyweight One Leg Toe Press0 reps, 0 reps
    6Isometric Neck Exercises8 seconds, 6 seconds
    7Reverse Crunches28 reps, 28 reps
    8Alternate Heel Touchers65 reps, 65 reps

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    6
    Friday - Workout 6 
    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 Concentration Curl15@10 lbs, 10@10 lbs
    7Dumbbell Seated Forearm Flexion15@10 lbs, 15@5 lbs
    8Dumbbell Seated Forearm Extension15@5 lbs, 15@5 lbs
    9Bent Leg Knee Ups from Bench55 reps, 55 reps
    10Alternate Heel Touchers65 reps, 65 reps

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