training.strengthengine.com  Your Interactive Fitness Trainer.
Home My Workout Free Membership
5 Day Get Lean Program!
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
    D
    a
    y

    1
    Sunday
    Workout 1 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Vertical Chest Press20@60 lbs, 20@60 lbs, 10@60 lbs
    3Dumbbell Fly20@10 lbs, 15@10 lbs
    4Dumbbell Lateral Raise20@10 lbs, 15@10 lbs
    5Dumbbell Rear Lateral Raise20@10 lbs, 15@10 lbs
    6Cable Triceps Pushdown20@30 lbs, 15@35 lbs
    7Barbell Standing Forearm Flexion20@15 lbs, 15@15 lbs
    8Reverse Crunches28 reps, 28 reps
    9Bent Knee Crunches65 reps, 65 reps

    D
    a
    y

    2
    Monday
    Workout 2 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Leg Press (45 Degree)20@50 lbs, 20@50 lbs, 10@50 lbs
    3Leg Extension20@15 lbs, 15@20 lbs
    4Lying Leg Curl20@10 lbs, 15@15 lbs
    5Standing Toe Press20@35 lbs, 15@40 lbs
    6Seated Toe Press20@20 lbs, 15@20 lbs
    7Machine Neck Flex/Ext15@55 lbs, 10@50 lbs
    8Reverse Crunches28 reps, 28 reps
    9Alternate Heel Touchers65 reps, 65 reps

    D
    a
    y

    3
    Tuesday
    Workout 3 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Lat Pulldown Wide Grip Front20@35 lbs, 15@40 lbs
    3Dumbbell Curl20@10 lbs, 15@15 lbs
    4Dumbbell Seated Forearm Extension20@5 lbs, 15@5 lbs
    5Dumbbell Seated Forearm Flexion20@5 lbs, 15@10 lbs
    6Reverse Crunches28 reps, 28 reps
    7Alternate Heel Touchers65 reps, 65 reps

    D
    a
    y

    4
    Wednesday
    Workout 4 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Dumbbell Bench Press20@20 lbs, 15@25 lbs, 8@20 lbs
    3Dumbbell Fly20@10 lbs, 15@10 lbs
    4Dumbbell Military Press20@15 lbs, 15@15 lbs, 8@15 lbs
    5Dumbbell Lateral Raise20@10 lbs, 15@10 lbs
    6Dumbbell Rear Lateral Raise20@10 lbs, 15@10 lbs
    7Dumbbell Triceps Kickback20@5 lbs, 15@10 lbs
    8Isometric Neck Exercises8 seconds, 6 seconds
    9Reverse Crunches28 reps, 28 reps
    10Bent Knee Crunches65 reps, 65 reps

    D
    a
    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
    4Cable Close Grip Row20@35 lbs, 15@40 lbs, 8@35 lbs
    5Lat Pulldown Close Grip Front20@30 lbs, 15@35 lbs
    6Leg Extension20@15 lbs, 15@20 lbs
    7Lying Leg Curl20@10 lbs, 15@15 lbs
    8Dumbbell Concentration Curl20@10 lbs, 15@10 lbs
    9Seated Toe Press20@20 lbs, 15@20 lbs
    10Reverse Crunches28 reps, 28 reps
    11Bent Knee Crunches65 reps, 65 reps

    Home | Store | Join | Members | Fitness Info | Feedback | Inside Fitrex | Help | Search

    training.strengthengine.com is best viewed with Netscape Navigator 4.x or Internet Explorer 4.x and above.
    Please send questions or comments about this web site to webmaster@strengthengine.com.
    Copyright © 1999 Integrated Systems and Internet Solutions, Inc.