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4 Day Strength and Power EXPRESS!
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. You may take up to 2 minutes between the harder sets of the Squat, Bench and Deadlift (this includes Rack Deads but not Scoop or Stretch Deadlifts!) exercises.
  • 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
    2Squat10@25 lbs, 5@30 lbs, 10@30 lbs, 12@30 lbs, 12@25 lbs
    3Lat Pulldown Wide Grip Front12@40 lbs, 10@45 lbs
    4Barbell Shrug12@55 lbs, 10@60 lbs, 10@50 lbs
    5Dumbbell Curl12@15 lbs, 10@15 lbs
    6Seated Toe Press12@25 lbs, 10@25 lbs
    7Reverse Crunches28 reps, 28 reps
    8Cross 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
    2Bench Press10@50 lbs, 5@60 lbs, 10@65 lbs, 12@60 lbs, 12@55 lbs
    3Dumbbell Lateral Raise12@10 lbs, 10@10 lbs
    4Dumbbell Rear Lateral Raise12@10 lbs, 10@10 lbs
    5Dumbbell Seated External Rotation12@6 lbs, 10@6 lbs
    6Cable Triceps Pushdown12@35 lbs, 10@40 lbs
    7Barbell Standing Forearm Flexion12@15 lbs, 10@20 lbs
    8Machine Neck Flex/Ext15@55 lbs, 10@50 lbs
    9Reverse Crunches28 reps, 28 reps
    10Alternate 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
    4Front Squat10@35 lbs, 5@40 lbs, 10@45 lbs, 10@40 lbs
    5Rack Deads5@40 lbs, 4@50 lbs, 3@60 lbs, 3@60 lbs
    6Cable Wide Grip Row12@45 lbs, 10@50 lbs, 10@40 lbs
    7Lat Pulldown Close Grip Front12@40 lbs, 10@40 lbs
    8Dumbbell Shrug12@25 lbs, 10@30 lbs, 10@25 lbs
    9Dumbbell Hammer Curl12@15 lbs, 10@15 lbs
    10Standing Toe Press12@45 lbs, 10@50 lbs
    11Reverse Crunches28 reps, 28 reps
    12Cross 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
    2Close Grip Bench Press10@45 lbs, 5@55 lbs, 10@60 lbs, 10@55 lbs
    3Dumbbell Military Press12@15 lbs, 10@20 lbs, 10@15 lbs
    4Dumbbell Rear Lateral Raise12@10 lbs, 10@10 lbs
    5Dumbbell Triceps Kickback12@10 lbs, 10@10 lbs
    6Reverse Crunches28 reps, 28 reps
    7Theraball Weighted Crunches15@10 lbs, 10@5 lbs

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