HIT THE 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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Created By:

wotxit on February 01, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Thighs, Back, Biceps, Triceps, Abs, Trapezius, Shoulders

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

Description

All body workout 3x per week with cardio 2x

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	110 lbs.	12	60
	110 lbs.	10	60
	110 lbs.	8	60
Thighs
Smith Machine Squats	190 lbs.	12	60
	190 lbs.	10	60
	190 lbs.	8	60
Back
Wide-Grip Front Pulldowns	70 lbs.	15	60
	70 lbs.	12	60
	70 lbs.	10	60
Biceps
Standing Barbell Curls	70 lbs.	12	60
	70 lbs.	10	60
Triceps
Triceps Cable Pushdowns	60 lbs.	12	60
	60 lbs.	10	60
Abs
Crunches	-	25	30
	-	25	30
Bench Knee Tucks	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	50 lbs.	25	30
	50 lbs.	25	30
Hanging Knee Tucks	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	40	-

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