DEVO PLAN

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:

whitneydeveroux on February 03, 2011

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	160 lbs.	8	60
	160 lbs.	8	60
	160 lbs.	8	60
	160 lbs.	8	60
Pec Deck Flyes	60 lbs.	13	60
	60 lbs.	13	60
	60 lbs.	13	60
Machine Chest Press	170 lbs.	10	60
	170 lbs.	10	60
Triceps
Machine Triceps Extensions	85 lbs.	8	60
	85 lbs.	8	60
	85 lbs.	8	60
One-Arm Dumbbell Kickbacks	20 lbs.	11	60
	20 lbs.	11	60
	20 lbs.	11	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	290 lbs.	10	90
	290 lbs.	10	90
	290 lbs.	10	90
	290 lbs.	10	90
Standing Leg Curls	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Lying Leg Curls	60 lbs.	12	90
	60 lbs.	12	90
Leg Extensions	80 lbs.	12	90
	80 lbs.	12	90
Calves
Donkey Calf Raises	250 lbs.	10	60
	250 lbs.	10	60
	250 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15
Lower Back
Machine Low Back Extensions	140 lbs.	10	60
	140 lbs.	10	60
	140 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

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