100 DAYS TO BEACH

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:
 Rating: 3.3/5.0
Created By:
Dadof2 on January 11, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Lower Back, Thighs, Calves, Shoulders, Trapezius, Triceps, Chest, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-2530
-2530
-2530
Lower Back
Back Extensions-2560
-2560
-2560
Thighs
Angled Leg Press175 lbs.1290
175 lbs.1290
175 lbs.1290
Hip Abduction Machine40 lbs.1260
40 lbs.1260
40 lbs.1260
Hip Adduction Machine40 lbs.1260
40 lbs.1260
40 lbs.1260
Leg Extensions60 lbs.1290
60 lbs.1290
60 lbs.1290
Lying Leg Curls40 lbs.1290
40 lbs.1290
40 lbs.1290
Calves
Standing Calf Raises175 lbs.1060
175 lbs.1060
175 lbs.1060
175 lbs.1060
Shoulders
Machine Lateral Raises25 lbs.1260
25 lbs.1260
25 lbs.1260
Seated Barbell Front Press60 lbs.1260
60 lbs.1260
60 lbs.1260
Trapezius
Barbell Upright Rows45 lbs.1060
45 lbs.1060
45 lbs.1060
Triceps
Triceps Cable Pushdowns40 lbs.1260
40 lbs.1260
40 lbs.1260
Machine Triceps Extensions40 lbs.1260
40 lbs.1260
40 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles20-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press110 lbs.1090
110 lbs.1090
110 lbs.1090
Incline Barbell Press85 lbs.1090
85 lbs.1090
85 lbs.1090
Decline Barbell Press110 lbs.890
110 lbs.890
110 lbs.890
Flat Bench Dumbbell Flyes30 lbs.1090
30 lbs.1090
30 lbs.1090
Biceps
Standing Barbell Curls45 lbs.1290
45 lbs.1290
45 lbs.1290
Suicide Curls30 lbs.2190
30 lbs.2190
30 lbs.2190
Abs
Crunches-2530
-2530
-2530
Lower Back
Back Extensions-2560
-2560
-2560
Back
Bent-Over Barbell Rows50 lbs.1060
50 lbs.1060
50 lbs.1060
Machine Pullovers50 lbs.1060
50 lbs.1060
50 lbs.1060
Seated Cable Rows85 lbs.1060
85 lbs.1060
85 lbs.1060
Wide Grip Front Chin-Ups-max60
-max60
-max60
Wide-Grip Behind-The-Neck Pulldowns80 lbs.1060
80 lbs.1060
80 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-

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