OPERATION TAKE OVER

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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Rating:
 Unrated
Created By:
takebo81 on August 25, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Thighs, Back, Biceps, Triceps, Abs, Shoulders, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press90 lbs.1260
100 lbs.1060
105 lbs.860
Thighs
Smith Machine Squats75 lbs.1290
85 lbs.1090
85 lbs.890
Back
Wide-Grip Front Pulldowns70 lbs.1260
75 lbs.1060
80 lbs.860
Biceps
Standing Barbell Curls40 lbs.1260
45 lbs.1060
Triceps
Triceps Cable Pushdowns35 lbs.1260
40 lbs.1060
Abs
Crunches-1530
-1230
Bench Knee Tucks-1530
-1230
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles40-

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