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2 Day Balanced Dumbbell Oriented Program GF 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.
  • 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

    Workout 1 
    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 Leg Curl15@10 lbs, 10@10 lbs
    4Dumbbell Bench Press15@25 lbs, 15@20 lbs
    5Dumbbell One Arm Row (elbow wide)15@20 lbs, 10@20 lbs
    6Dumbbell Military Press15@15 lbs, 15@15 lbs
    7Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    8Dumbbell Curl15@15 lbs, 10@10 lbs
    9Dumbbell Lying Triceps Extension15@10 lbs, 15@10 lbs
    10Bodyweight One Leg Toe Press0 reps, 0 reps
    11Dumbbell Seated Forearm Flexion15@10 lbs, 15@5 lbs
    12Reverse Crunches28 reps, 28 reps
    13Alternate Heel Touchers65 reps, 65 reps


    Workout 2 
    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 Squat Lunge15@15 lbs, 10@10 lbs
    5Dumbbell Leg Curl15@10 lbs, 10@10 lbs
    6Bent Arm Back Extensions55 reps, 55 reps
    7Lying Cross Body Floor Extension65 reps, 65 reps
    8Dumbbell Bent Over Row (elbows wide)15@15 lbs, 15@10 lbs
    9Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    10Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    11Dumbbell Concentration Curl15@10 lbs, 10@10 lbs
    12Dumbbell Triceps Kickback15@10 lbs, 10@5 lbs
    13Dumbbell One Leg Standing Toe Press15@10 lbs, 10@5 lbs
    14Isometric Neck Exercises8 seconds, 6 seconds
    15Bent Leg Knee Ups from Bench65 reps, 65 reps
    16Bent Knee Crunches65 reps, 65 reps

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