OPERATION SWELL

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:
bk262mf on July 06, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Description
Trying to work all the major muscle groups while keeping up with my cardio. End result should be toned with stamina.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press55 lbs.860
55 lbs.860
55 lbs.860
55 lbs.860
Flat Bench Dumbbell Flyes45 lbs.1260
45 lbs.1260
45 lbs.1260
Cable Crossovers50 lbs.1260
50 lbs.1260
50 lbs.1260
Triceps
Lying Triceps Extensions85 lbs.860
85 lbs.860
85 lbs.860
Triceps Cable Pushdowns70 lbs.1060
70 lbs.1060
Triceps Parallel-Bar Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges35 lbs.1090
35 lbs.1090
35 lbs.1090
35 lbs.1090
Hack Squats220 lbs.1090
220 lbs.1090
220 lbs.1090
220 lbs.1090
Standing Leg Curls25 lbs.1390
25 lbs.1390
25 lbs.1390
Leg Extensions80 lbs.1390
80 lbs.1390
Calves
Standing Calf Raises260 lbs.1060
260 lbs.1060
Seated Calf Raises75 lbs.1260
75 lbs.1260
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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