DEVONS LE EMS GOAL 2.5

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

ddragonfly2 on September 09, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Biceps, Triceps, Shoulders, Abs, Chest, Back, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Machine Preacher Curls	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Triceps
Hammer Strength Seated Dip Press	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Shoulders
Machine Shoulder Press	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Abs
Cybex Ab Crunch Machine	80 lbs.	20	30
	80 lbs.	20	30
	80 lbs.	20	30
Chest
Machine Chest Press	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Machine Incline Chest Press	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Back
Seated Cable Rows	130 lbs.	10	60
	130 lbs.	10	60
	130 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Calves
Standing Calf Raises	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
Thighs
Angled Leg Press	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Barbell Squats	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Hip Abduction Machine	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Seated Machine Leg Press	150 lbs.	10	60
	150 lbs.	10	60
	150 lbs.	10	60
Seated Leg Curls	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Leg Extensions	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Abs
Machine Crunches	80 lbs.	20	30
	80 lbs.	20	30
	80 lbs.	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	4.000 miles	0	-
Upright Stationary Bike	0.000 miles	15	-

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