GARY LOYA WORKOUT

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:

Kalivibe on February 20, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Cable Core Press	12 lbs.	15	30
	12 lbs.	15	30
	12 lbs.	15	30
	12 lbs.	15	30
Russian Twist with Overhead Press	12 lbs.	15	30
Back
One-Arm Dumbbell Bent-Over Rows	40 lbs.	15	30
	40 lbs.	15	30
	40 lbs.	15	30
Seated Cable Pulldowns	100 lbs.	15	30
	100 lbs.	15	30
	100 lbs.	15	30
TRX Bilateral Row	-	15	30
	-	15	30
	-	15	30
Pull Ups	-	10	30
	-	10	30
	-	10	30
Chest
Seated Cable Press: One-Arm	20 lbs.	15	30
	20 lbs.	15	30
	20 lbs.	15	30
Incline Barbell Press	70 lbs.	15	30
	70 lbs.	15	30
	70 lbs.	15	30
TRX Chest Fly	-	15	30
	-	15	30
	-	15	30
Pushups	-	25	30
	-	25	30
	-	25	30
Triceps
Bent-Over Triceps Cable Extension	12 lbs.	15	30
	12 lbs.	15	30
	12 lbs.	15	30
Triceps Cable Pushdowns	40 lbs.	15	30
	40 lbs.	15	30
	40 lbs.	15	30
TRX Kneeling Triceps Press	-	15	30
	-	15	30
	-	15	30
Pushups: Close Grip	-	15	30
	-	15	30
	-	15	30
Thighs
Barbell Lunges	45 lbs.	15	30
	45 lbs.	15	30
Box Squat	10 lbs.	15	30
	10 lbs.	15	30
Dumbbell Squat, Overhead Press, and Calf Raise	10 lbs.	15	30
	10 lbs.	15	30
TRX Crossing Balance Lunge	-	15	30
	-	15	30
Barbell Hip Raise	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Incline 21% - 3.5 MPH	0 miles	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Cable Core Press	12 lbs.	15	30
	12 lbs.	15	30
	12 lbs.	15	30
	12 lbs.	15	30
Russian Twist with Overhead Press	12 lbs.	15	30
Back
One-Arm Dumbbell Bent-Over Rows	40 lbs.	15	30
	40 lbs.	15	30
	40 lbs.	15	30
Seated Cable Pulldowns	100 lbs.	15	30
	100 lbs.	15	30
	100 lbs.	15	30
TRX Bilateral Row	-	15	30
	-	15	30
	-	15	30
Pull Ups	-	10	30
	-	10	30
	-	10	30
Triceps
Bent-Over Triceps Cable Extension	12 lbs.	15	30
	12 lbs.	15	30
	12 lbs.	15	30
Triceps Cable Pushdowns	40 lbs.	15	30
	40 lbs.	15	30
	40 lbs.	15	30
TRX Kneeling Triceps Press	-	15	30
	-	15	30
	-	15	30
Pushups: Close Grip	-	15	30
	-	15	30
	-	15	30
Thighs
Barbell Lunges	45 lbs.	15	30
	45 lbs.	15	30
Box Squat	10 lbs.	15	30
	10 lbs.	15	30
Dumbbell Squat, Overhead Press, and Calf Raise	10 lbs.	15	30
	10 lbs.	15	30
TRX Crossing Balance Lunge	-	15	30
	-	15	30
Barbell Hip Raise	-	15	30
	-	15	30
Abs
Stretch Band Oblique Twists	-	-	30
Superband Split Squat and Anti-Rotation	-	-	30
Chest
Dumbbell Alternating Chest Press on Swiss Ball	-	-	60
Swiss-Ball Pushup	-	-	60
Cable Crossovers	-	-	60
Biceps
Cable Curls	-	-	60
Thighs
Medicine Ball Squat to Press with Rotation	-	-	60
Trapezius
Medicine Ball Slam	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Incline 21% - 3.5 MPH	0 miles	60	-

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