Byrd's Routine

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Byrd's Routine

Shared By : johnwbyrd

Information

Frequency : 7 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 2 / 90

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Description

A modified Jefit Beginner routine to include cardio on the days off.

Monday

Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	120 sec	6	3
Chest		Barbell Incline Bench Press	120 sec	6	3
Triceps		Dip	60 sec	8	3
Chest		Machine Fly	60 sec	6	3
Triceps		Barbell Lying Triceps Extension	60 sec	6	3
Triceps		Triceps Pushdown - Rope	60 sec	8	3
Cardio		Elliptical Training	60 min	N/A	N/A

Tuesday

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A

Wednesday

Back, Biceps, and Forearm

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	120 sec	6	3
Back		Barbell Bent Over Row	60 sec	6	3
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Biceps		Incline Dumbbell Curl	60 sec	8	3
Biceps		Alternate Hammer Curl	60 sec	8	3
Cardio		Stationary Bike	60 min	N/A	N/A

Thursday

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	60 min	N/A	N/A

Friday

Shoulders and Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	120 sec	6	3
Upper Legs		Barbell Lunge	60 sec	6	3
Upper Legs		Lying Leg Curls	60 sec	8	3
Shoulders		Barbell Shoulder Press	60 sec	6	3
Shoulders		Dumbbell Shoulder Press	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Shoulders		Barbell Shrug	60 sec	8	3

Saturday

Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Oblique Crunches	60 sec	16	3
Abs		Leg Raise	60 sec	16	3
Abs		Air Bike	60 sec	16	3
Abs		Hanging Leg Raise	60 sec	12	3
Abs		Decline Crunch	60 sec	12	3
Cardio		Walking	60 min	N/A	N/A

Sunday

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A

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