STOIA PLAN

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:

stoiadaman2 on January 31, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	-	15	30
	-	15	30
	-	15	30
Chest
Barbell Bench Press	-	12	60
	-	12	60
	-	12	60
	-	12	60
Pec Deck Flyes	-	12	60
	-	12	60
	-	12	60
	-	12	60
Biceps
Standing Barbell Curls	-	10	60
	-	10	60
	-	10	60
	-	10	60
Standing Alternate Dumbbell Curls	-	10	60
	-	10	60
	-	10	60
	-	10	60
Back
Wide-Grip Front Pulldowns	-	10	60
	-	10	60
	-	10	60
	-	10	60
Seated Cable Extensions: Alternating	-	10	60
	-	10	60
	-	10	60
	-	10	60
Shoulders
Machine Shoulder Press	-	10	60
	-	10	60
	-	10	60
	-	10	60
Machine Rear Deltoid Extensions	-	10	60
	-	10	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
65% Max Cycling (RPE 4)	0.000 miles	0	-
Stairclimbing Machine	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Standing Calf Raises	-	12	60
	-	12	60
	-	12	60
	-	12	60
Abs
Machine Crunches	-	10	30
	-	10	30
	-	10	30
	-	10	30
Thighs
Angled Leg Press	-	12	60
	-	12	60
	-	12	60
	-	12	60
Hip Adduction Machine	-	10	60
	-	10	60
	-	10	60
	-	10	60
Lying Leg Curls	-	10	60
	-	10	60
	-	10	60
	-	10	60
Trapezius
Dumbbell Upright Rows	-	10	60
	-	10	60
	-	10	60
	-	10	60
Forearms
Dumbbell Wrist Curls	-	12	60
	-	12	60
	-	12	60
Triceps
Machine Triceps Extensions	-	10	60
	-	10	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
55% Max Cycling (RPE 3)	0.000 miles	15	-
Stairclimbing Machine	0.000 miles	15	-

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