OPERATION MUSCLE MAN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
slyfortin120 on February 08, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press30 lbs.860
30 lbs.860
30 lbs.860
30 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1060
25 lbs.1060
25 lbs.1060
Pec Deck Flyes30 lbs.1660
30 lbs.1660
Triceps
One-Dumbbell Triceps Extensions25 lbs.860
25 lbs.860
25 lbs.860
Rope Extensions30 lbs.1360
30 lbs.1360
30 lbs.1360
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats100 lbs.1090
100 lbs.1090
100 lbs.1090
100 lbs.1090
Angled Leg Press170 lbs.1090
170 lbs.1090
170 lbs.1090
Standing Leg Curls15 lbs.1390
15 lbs.1390
Leg Extensions40 lbs.1790
40 lbs.1790
Calves
Donkey Calf Raises150 lbs.1060
150 lbs.1060
150 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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