hundreds
General
Intermediate
Machine strength
Plan Details
The hundreds routine by Traeldor is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
routine
Est. 109 min
12 exercises
Recumbent Bike
1 Set
Machine Ab Crunch
2 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Boxing
1 Set
Plank
3 Sets
Barbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Tue
routine
Est. 76 min
11 exercises
Recumbent Bike
1 Set
Machine Ab Crunch
2 Sets x 20 Reps
Boxing
1 Set
Crunch
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 20 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Machine Single-Leg Calf Press
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Wed
routine
Est. 75 min
11 exercises
Recumbent Bike
1 Set
Machine Ab Crunch
2 Sets x 20 Reps
Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Boxing
1 Set
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Thu
routine
Est. 70 min
10 exercises
Recumbent Bike
1 Set
Machine Ab Crunch
2 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 20 Reps
Boxing
1 Set
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Fri
routine
Est. 172 min
12 exercises
Recumbent Bike
1 Set
Machine Ab Crunch
5 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Boxing
1 Set
Barbell Curl
10 Sets x 10 Reps
Dumbbell Seated Bicep Curl
10 Sets x 10 Reps
Dumbbell Alternating Incline Curl
10 Sets x 10 Reps
Cable Bicep Curl
10 Sets x 10 Reps
Hack Calf Raise
10 Sets x 10 Reps
Machine Calf Press
10 Sets x 10 Reps
Smith Machine Reverse Calf Raise
10 Sets x 10 Reps
Sun
routine
Est. 68 min
10 exercises
Recumbent Bike
1 Set
Machine Ab Crunch
3 Sets x 10 Reps
Cross Body Crunch
2 Sets x 20 Reps
Boxing
1 Set
Smith Machine Shrug
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
