V@LOR™
General
Beginner
None
Plan Details
The V@LOR™ routine by VALORWORTH is a 12 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
CHEST (Body Weights)
Est. 80 min
8 exercises
Single-Leg Push-Up
3 Sets x 40 Reps
Bench Push-Up
3 Sets x 40 Reps
Push-Up (Close Hand)
3 Sets x 40 Reps
Elevated Push-Up
3 Sets x 40 Reps
Push-Up (Wide Hand)
3 Sets x 40 Reps
Push-Up
3 Sets x 40 Reps
Isometric Chest Press
3 Sets x 40 Reps
Back Bend
3 Sets x 40 Reps
Tue
SHOULDER AND BACK (Body Weights)
Est. 190 min
27 exercises
Barbell Military Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 20 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Standing Alternating Lateral Raise
3 Sets x 16 Reps
Dumbbell Alternating Front Raise
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 10 Reps
Barbell Deadlift
6 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Assisted Hyperextension
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
6 Sets x 24 Reps
Barbell Bent-Over Row
3 Sets x 20 Reps
Barbell One-Arm Row
3 Sets x 24 Reps
Dumbbell Rotational Row
3 Sets x 20 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Tue
CHEST
Est. 46 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Machine Fly
6 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 5 Reps
Back Bend
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Wed
ABS
Est. 235 min
39 exercises
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Side Bridge
3 Sets
Parallel Bar Hip Raise
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Barbell Side Bend
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Windshield Wipers
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Cobra
3 Sets
Side Jacknife
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Leg Slide (Supine)
3 Sets x 8 Reps
Lying Alternating Knee Raise
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Plank
4 Sets
Standing Opposition Reach
3 Sets x 8 Reps
Wed
AB
Est. 66 min
9 exercises
Dumbbell Side Bend
3 Sets x 40 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Air Bike
3 Sets x 30 Reps
Leg Raise
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Plank
4 Sets
Scissor Kick
3 Sets x 50 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Bench Crunch
3 Sets x 20 Reps
Thu
LEGS (Body Weights)
Est. 148 min
14 exercises
Barbell Single-Leg Squat
3 Sets x 20 Reps
Barbell Lunge
3 Sets x 24 Reps
Barbell Deep Squat
6 Sets x 20 Reps
Barbell Squat (Wide Stance)
6 Sets x 20 Reps
Barbell Squat
6 Sets x 20 Reps
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Quadricep Stretch
2 Sets x 8 Reps
Bridge
6 Sets
Single-Leg Kickback
6 Sets x 10 Reps
Glute Kickback (Kneeling)
6 Sets x 10 Reps
Single-Leg Calf Raise
6 Sets x 10 Reps
Barbell Calf Raise
6 Sets x 30 Reps
Wall Calf Stretch
2 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 30 Reps
Thu
LEG
Est. 105 min
16 exercises
Barbell Deep Squat
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Barbell Seated Calf Raise
3 Sets x 30 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Quadricep Stretch
3 Sets x 20 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 40 Reps
Single-Leg Kickback
3 Sets x 8 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 30 Reps
Wall Calf Stretch
1 Set x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Sat
ARMS (Body Weights)
Est. 85 min
8 exercises
Bench Dip
6 Sets x 15 Reps
Barbell Curl
6 Sets x 12 Reps
Barbell Reverse Curl
6 Sets x 15 Reps
Barbell Overhead Tricep Extension
6 Sets x 15 Reps
Barbell Bicep Curl (Wide Grip)
6 Sets x 20 Reps
Barbell Wrist Curl (Posterior)
6 Sets x 20 Reps
Barbell Curl (Close Grip)
3 Sets x 12 Reps
Bench Dip
3 Sets x 15 Reps
Sat
ARMS
Est. 151 min
23 exercises
EZ Bar Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 30 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 20 Reps
Weighted Bench Dip
3 Sets x 10 Reps
Barbell One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Reverse Preacher Curl
3 Sets x 10 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 30 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 15 Reps
Dumbbell One-Arm Hammer Curl
2 Sets x 8 Reps
Dumbbell One-Arm Seated Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 20 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 10 Reps
Sun
SHOULDERS AND BACK
Est. 105 min
16 exercises
Barbell Upright Row
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Dumbbell One-Arm Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Assisted Hyperextension
6 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Any
[2020-03-19] Workout
Est. 69 min
3 exercises
Plank
3 Sets
Recumbent Bike
1 Set
Recumbent Bike
1 Set
Any
[2023-01-28] Workout
Est. 9 min
2 exercises
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
