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2 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@50 lbs, 15@55 lbs
    3Lying Leg Curl15@15 lbs, 10@10 lbs
    4Dumbbell Bench Press15@25 lbs, 15@20 lbs
    5Dumbbell Fly15@10 lbs, 10@10 lbs
    6Lat Pulldown Wide Grip Front15@40 lbs, 10@35 lbs
    7Dumbbell Military Press15@15 lbs, 15@15 lbs
    8Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    9Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    10Dumbbell Curl15@15 lbs, 10@10 lbs
    11Dumbbell Triceps Kickback15@10 lbs, 10@5 lbs
    12Seated Toe Press15@20 lbs, 10@20 lbs
    13Barbell Standing Forearm Flexion15@15 lbs, 10@15 lbs
    14Dumbbell Seated Forearm Extension15@5 lbs, 10@5 lbs
    15Isometric Neck Exercises8 seconds, 6 seconds
    16Reverse Crunches28 reps, 28 reps
    17Bent Knee Crunches65 reps, 65 reps


    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
    4Leg Extension15@20 lbs, 10@15 lbs
    5Lying Leg Curl15@15 lbs, 10@10 lbs
    6Bent Arm Back Extensions55 reps, 55 reps
    7Lying Cross Body Floor Extension65 reps, 65 reps
    8Cable Close Grip Row15@40 lbs, 15@35 lbs
    9Lat Pulldown Close Grip Front15@35 lbs, 10@30 lbs
    10Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    11Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    12Dumbbell Concentration Curl15@10 lbs, 10@10 lbs
    13Cable Triceps Pushdown15@35 lbs, 10@30 lbs
    14Standing Toe Press15@40 lbs, 10@35 lbs
    15Dumbbell Seated Forearm Extension15@5 lbs, 10@5 lbs
    16Dumbbell Seated Forearm Flexion15@10 lbs, 10@5 lbs
    17Machine Neck Flex/Ext15@55 lbs, 10@50 lbs
    18Reverse Crunches28 reps, 28 reps
    19Alternate Heel Touchers65 reps, 65 reps

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