Ems Routine by ces rod
General
Intermediate
Dumbbell
Plan Details
The Ems Routine by ces rod routine by cesar824 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 day lift split with cardio inbetween
Routine detail
Day 1
Chest, Shoulders, Tri's
Est. 52 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Cardio and Abs
Est. 0 min
0 exercises
This day is empty
Day 3
Back and Bi's
Est. 46 min
6 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Day 4
Cardio and Abs
Est. 0 min
0 exercises
This day is empty
Day 5
Legs
Est. 58 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Kneeling Squat
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Kettlebell Front Squat
3 Sets x 12 Reps
Day 6
Rest/Abs/Yoga
Est. 0 min
0 exercises
This day is empty
Day 7
Rest/Abs/Yoga
Est. 0 min
0 exercises
This day is empty
