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.

Rating:

Created By:

Dadof2 on January 11, 2010

Users:

23 (Find someone using this workout plan)

Comments:

See 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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	30
	-	25	30
	-	25	30
Lower Back
Back Extensions	-	25	60
	-	25	60
	-	25	60
Thighs
Angled Leg Press	175 lbs.	12	90
	175 lbs.	12	90
	175 lbs.	12	90
Hip Abduction Machine	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Hip Adduction Machine	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Leg Extensions	60 lbs.	12	90
	60 lbs.	12	90
	60 lbs.	12	90
Lying Leg Curls	40 lbs.	12	90
	40 lbs.	12	90
	40 lbs.	12	90
Calves
Standing Calf Raises	175 lbs.	10	60
	175 lbs.	10	60
	175 lbs.	10	60
	175 lbs.	10	60
Shoulders
Machine Lateral Raises	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Seated Barbell Front Press	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Trapezius
Barbell Upright Rows	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Triceps
Triceps Cable Pushdowns	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Machine Triceps Extensions	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	110 lbs.	10	90
	110 lbs.	10	90
	110 lbs.	10	90
Incline Barbell Press	85 lbs.	10	90
	85 lbs.	10	90
	85 lbs.	10	90
Decline Barbell Press	110 lbs.	8	90
	110 lbs.	8	90
	110 lbs.	8	90
Flat Bench Dumbbell Flyes	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Biceps
Standing Barbell Curls	45 lbs.	12	90
	45 lbs.	12	90
	45 lbs.	12	90
Suicide Curls	30 lbs.	21	90
	30 lbs.	21	90
	30 lbs.	21	90
Abs
Crunches	-	25	30
	-	25	30
	-	25	30
Lower Back
Back Extensions	-	25	60
	-	25	60
	-	25	60
Back
Bent-Over Barbell Rows	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Machine Pullovers	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Seated Cable Rows	85 lbs.	10	60
	85 lbs.	10	60
	85 lbs.	10	60
Wide Grip Front Chin-Ups	-	max	60
	-	max	60
	-	max	60
Wide-Grip Behind-The-Neck Pulldowns	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

No comments have been posted yet.

nmckee
55 F

luvstory
75 M

chrisrn1
54 F

Cherab
59 F

rgrreed89
59 M