Welcome to Em3 Lite!!
This is a FREE version of Em3 Online Training! Here, you’ll find a small sample of what is waiting for you when you sign up with Em3 Online Training!!
Included in Em3 Lite:
-Full week of workouts for Commercial Gym Training, Home Gym Training and BodyWeight Training!
-Access to Em3 Menu Lite!
-Access to our YouTube channel full of FREE workout & informational videos!
-Nutritional Guide with a vegan meal plan included and MORE!
Below are full workouts taken directly from Em3 Online Training!
Work hard!! Dig deep AND don’t forget…ALL WORK IS EASY WORK!!!
BodyWeight Training
5 x 20 Upper Body Workout
Perform 5 sets of 10-20 reps of each exercise. Rest between sets no longer than 90 seconds.
4) shoulder taps (20 reps, L/R)
5) Heel Touches (20 reps, L/R)
Core Tabata
Perform a tabata (20 seconds of work, 10 seconds of rest repeated 8 times) of EACH exercise. Rest no more than 90 seconds in between tabatas.
BW Legs Workout #1
Warm up
50-100
Main Workout
Set a timer for 5 minutes. Perform 10 Reps of each exercise continuously with little to no rest. After 5 minutes, rest 60-90 seconds and continue to the next circuit.
CIRCUIT #1 (10 reps each)
Rest 60-90 seconds
Circuit #2 (10 reps each)
Rest 60-90 seconds
Circuit #3 (10 reps each)
Rest 60-90 seconds
Circuit #4 (10 SECOND HOLD EACH as per instructions)
Rest 60-90 seconds
Circuit # 5 (10 reps each)
Rest 60-90 seconds
Repeat ALL circuits AT LEAST 2 times!
Barbell & Dumbbell Upper Body Strength Training
Warm Up
Perform 20-50
-Dips
Main Workout
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
Weighted Chin-up
Dumbbell 60/10 Core
Perform each exercise for 1 minute resting 15 seconds between each exercise. rest 1 minute and repeat circuit 1-4 times
DB Press Out
DB Round the World
Dumbbell & Barbell Strength Training
Warm Up
5 x 10
3 x 5
Split Squat (L/R)
Upper Body Training
Upper Workout #1
Warm up
Perform 10-50 reps of…
Main Workout on Machines
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
*There are many different machines that perform the same exercise. Get familiar with the machines in your gym.
-Shoulder Press
-DB, machine or cable Reverse Pec Fly
-Dip Machine
Core Workout #2
Warm up
Perform 100…
Main Workout
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
-Kneeling, Cable Crunches w/rope
Finisher
Leg Day #1
Warm Up
Main Workout
Perform 5 sets of 10 reps
3 x 5
Leg Day Workout#5
Warm up
Perform 30-50 reps of…
Main Workout
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
-Angle Leg Press
-Alternating DB Reverse Lunges
-Leg Extension
-Adductor Machine
-Abductor Machine
-Glute Extension Machine