OPERATION SEXY BACK

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:

negronus on August 11, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Flat Bench Dumbbell Flyes	40 lbs.	12	60
	40 lbs.	12	60
Back
Seated Cable Rows	125 lbs.	8	60
	125 lbs.	8	60
	125 lbs.	8	60
Wide-Grip Front Pulldowns	115 lbs.	10	60
	115 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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

Day 2

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

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negronus
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amberhunt1978
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