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cem
General
Beginner
Body
Plan Details
The cem routine by cematis is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
beginner general
Routine detail
Day 1
chest trip
Est. 108 min
8 exercises
Elliptical Training
1 Set
Machine Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 2
back biceps
Est. 107 min
8 exercises
Elliptical Training
1 Set
Machine Seated Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 3
abs
Est. 121 min
11 exercises
Elliptical Training
1 Set
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Weighted Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Bridge
3 Sets
Single-Leg Glute Bridge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Day 4
shoulder leg
Est. 100 min
7 exercises
Elliptical Training
1 Set
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
