STOIA'S 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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Rating:
 Unrated
Created By:
stoiadaman2 on January 31, 2010
Users:
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Machine Crunches-1530
-1530
-1530
Chest
Barbell Bench Press-1260
-1260
-1260
-1260
Pec Deck Flyes-1260
-1260
-1260
-1260
Biceps
Standing Barbell Curls-1060
-1060
-1060
-1060
Standing Alternate Dumbbell Curls-1060
-1060
-1060
-1060
Back
Wide-Grip Front Pulldowns-1060
-1060
-1060
-1060
Seated Cable Extensions: Alternating-1060
-1060
-1060
-1060
Shoulders
Machine Shoulder Press-1060
-1060
-1060
-1060
Machine Rear Deltoid Extensions-1060
-1060
-1060
-1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
65% Max Cycling (RPE 4)0.000 miles0-
Stairclimbing Machine0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Calves
Standing Calf Raises-1260
-1260
-1260
-1260
Abs
Machine Crunches-1030
-1030
-1030
-1030
Thighs
Angled Leg Press-1260
-1260
-1260
-1260
Hip Adduction Machine-1060
-1060
-1060
-1060
Lying Leg Curls-1060
-1060
-1060
-1060
Trapezius
Dumbbell Upright Rows-1060
-1060
-1060
-1060
Forearms
Dumbbell Wrist Curls-1260
-1260
-1260
Triceps
Machine Triceps Extensions-1060
-1060
-1060
-1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
55% Max Cycling (RPE 3)0.000 miles15-
Stairclimbing Machine0.000 miles15-

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