Valrond Starter Routine | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Valrond Starter Routine

Shared By : valrond

Information

Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 3 / 133

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Description

Start lifting

Day 1

Chest and abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	90 sec	5	3
Chest		Barbell Incline Bench Press	90 sec	5	3
Triceps		Dip	90 sec	5	3
Abs		Crunches	90 sec	30	3
Abs		Air Bike	90 sec	50	3
Glutes		Bridge	90 sec	N/A	3

Day 2

Back and calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		One-Arm Dumbell Row	90 sec	5	6
Lower Legs		Barbell Seated Calf Raise	90 sec	5	3
Lower Legs		Barbell Seated Calf Raise	90 sec	5	3
Glutes		Bridge	90 sec	N/A	3

Day 3

Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	90 sec	5	3
Shoulders		Lying Rear Delt Raise	90 sec	5	3
Shoulders		Front Incline Dumbbell Raise	90 sec	5	3
Shoulders		Barbell Shrug	90 sec	5	3

Day 4

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Goblet Squat	90 sec	5	3
Upper Legs		Dumbbell Lunges	90 sec	5	3
Upper Legs		Lying Leg Curls	90 sec	5	3

Day 5

Arms and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Barbell Curl	90 sec	5	3
Biceps		Dumbbell Flexor Incline Curl	90 sec	5	3
Triceps		Triceps Pushdown - Rope	90 sec	5	3
Triceps		Seated Triceps Press	90 sec	5	3
Abs		Crunches	90 sec	30	3
Abs		Air Bike	90 sec	50	3
Glutes		Bridge	90 sec	N/A	3

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