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Row to Valhalla
by Nathan C.
2 athletes joined
Program Description
Row for Weight loss in mornings Focus on Grow Arms Back and Shoulders Maintain Chest and Legs
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Feb 27, 2024 12:58
Last Edited
May 08, 2024 02:30
down_app
Week 1
1 / 8 Weeks
Day 3
1
Lateral Raise (Cable)
2 Sets
10-15 Reps
2
Upright Row (Barbell)
2 Sets
10-15 Reps
3
T-Bar Row
2 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
Day 4
1
2km Row
1 Set
30 mins
2
Bench Press (Barbell)
2 Sets
10-15 Reps
3
Hanging Leg Raise
2 Sets
10-15 Reps
4
Lunge (Dumbbell)
2 Sets
10-15 Reps
5
Stiff Leg Deadlift
2 Sets
10-15 Reps
Day 2
1
2km Row
1 Set
1 Set
30 mins
5 mins
2
High Bar Squat (Barbell)
2 Sets
10-15 Reps
3
Good Morning
2 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
10-15 Reps
Day 5
1
2km Row
1 Set
30 mins
2
Pull-Up (Weighted)
2 Sets
10-15 Reps
3
Inverted Row
2 Sets
10-15 Reps
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
6
Skull Crusher
2 Sets
10-15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Upright Row (Cable)
2 Sets
10-15 Reps
Day 6
1
Walk
1 Set
30 mins
Day 7
1
10km Row
1 Set
60 mins
Day 1
1
2km Row
1 Set
1 Set
20 mins
10 mins
2
Bent Over Row (Barbell)
2 Sets
10-15 Reps
3
Chin-Up (Weighted)
2 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
6
Overhead Tricep Extension (Cable)
1 Set
Day 1
1
2km Row
1 Set
1 Set
20 mins
10 mins
2
Bent Over Row (Barbell)
2 Sets
10-15 Reps
3
Chin-Up (Weighted)
2 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
Day 2
1
2km Row
1 Set
1 Set
30 mins
5 mins
2
High Bar Squat (Barbell)
2 Sets
10-15 Reps
3
Good Morning
2 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
10-15 Reps
Day 3
1
Lateral Raise (Cable)
2 Sets
10-15 Reps
2
Upright Row (Barbell)
2 Sets
10-15 Reps
3
T-Bar Row
2 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
Day 4
1
2km Row
1 Set
30 mins
2
Bench Press (Barbell)
2 Sets
10-15 Reps
3
Hanging Leg Raise
2 Sets
10-15 Reps
4
Lunge (Dumbbell)
2 Sets
10-15 Reps
5
Stiff Leg Deadlift
2 Sets
10-15 Reps
Day 5
1
2km Row
1 Set
30 mins
2
Pull-Up (Weighted)
2 Sets
10-15 Reps
3
Inverted Row
2 Sets
10-15 Reps
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
6
Skull Crusher
2 Sets
10-15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Upright Row (Cable)
2 Sets
10-15 Reps
Day 6
1
Walk
1 Set
30 mins
Day 7
1
10km Row
1 Set
60 mins
Day 1
1
2km Row
1 Set
1 Set
20 mins
10 mins
2
Bent Over Row (Barbell)
2 Sets
10-15 Reps
3
Chin-Up (Weighted)
2 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
Day 2
1
2km Row
1 Set
1 Set
30 mins
5 mins
2
High Bar Squat (Barbell)
2 Sets
10-15 Reps
3
Good Morning
2 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
10-15 Reps
Day 3
1
Lateral Raise (Cable)
2 Sets
10-15 Reps
2
Upright Row (Barbell)
2 Sets
10-15 Reps
3
T-Bar Row
2 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
Day 4
1
2km Row
1 Set
30 mins
2
Bench Press (Barbell)
2 Sets
10-15 Reps
3
Hanging Leg Raise
2 Sets
10-15 Reps
4
Lunge (Dumbbell)
2 Sets
10-15 Reps
5
Stiff Leg Deadlift
2 Sets
10-15 Reps
Day 5
1
2km Row
1 Set
30 mins
2
Pull-Up (Weighted)
2 Sets
10-15 Reps
3
Inverted Row
2 Sets
10-15 Reps
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
6
Skull Crusher
2 Sets
10-15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Upright Row (Cable)
2 Sets
10-15 Reps
Day 6
1
Walk
1 Set
30 mins
Day 7
1
10km Row
1 Set
60 mins
Day 1
1
2km Row
1 Set
1 Set
20 mins
10 mins
2
Bent Over Row (Barbell)
2 Sets
10-15 Reps
3
Chin-Up (Weighted)
2 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
Day 2
1
2km Row
1 Set
1 Set
30 mins
5 mins
2
High Bar Squat (Barbell)
2 Sets
10-15 Reps
3
Good Morning
2 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
10-15 Reps
Day 3
1
Lateral Raise (Cable)
2 Sets
10-15 Reps
2
Upright Row (Barbell)
2 Sets
10-15 Reps
3
T-Bar Row
2 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
Day 4
1
2km Row
1 Set
30 mins
2
Bench Press (Barbell)
2 Sets
10-15 Reps
3
Hanging Leg Raise
2 Sets
10-15 Reps
4
Lunge (Dumbbell)
2 Sets
10-15 Reps
5
Stiff Leg Deadlift
2 Sets
10-15 Reps
Day 5
1
2km Row
1 Set
30 mins
2
Pull-Up (Weighted)
2 Sets
10-15 Reps
3
Inverted Row
2 Sets
10-15 Reps
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
6
Skull Crusher
2 Sets
10-15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Upright Row (Cable)
2 Sets
10-15 Reps
Day 6
1
Walk
1 Set
30 mins
Day 7
1
10km Row
1 Set
60 mins
Day 1
1
2km Row
1 Set
1 Set
20 mins
10 mins
2
Bent Over Row (Barbell)
2 Sets
10-15 Reps
3
Chin-Up (Weighted)
2 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
Day 2
1
2km Row
1 Set
1 Set
30 mins
5 mins
2
High Bar Squat (Barbell)
2 Sets
10-15 Reps
3
Good Morning
2 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
10-15 Reps
Day 3
1
Lateral Raise (Cable)
2 Sets
10-15 Reps
2
Upright Row (Barbell)
2 Sets
10-15 Reps
3
T-Bar Row
2 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
Day 4
1
2km Row
1 Set
30 mins
2
Bench Press (Barbell)
2 Sets
10-15 Reps
3
Hanging Leg Raise
2 Sets
10-15 Reps
4
Lunge (Dumbbell)
2 Sets
10-15 Reps
5
Stiff Leg Deadlift
2 Sets
10-15 Reps
Day 5
1
2km Row
1 Set
30 mins
2
Pull-Up (Weighted)
2 Sets
10-15 Reps
3
Inverted Row
2 Sets
10-15 Reps
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
6
Skull Crusher
2 Sets
10-15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Upright Row (Cable)
2 Sets
10-15 Reps
Day 6
1
Walk
1 Set
30 mins
Day 7
1
10km Row
1 Set
60 mins
Day 1
1
2km Row
1 Set
1 Set
20 mins
10 mins
2
Bent Over Row (Barbell)
2 Sets
10-15 Reps
3
Chin-Up (Weighted)
2 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
Day 2
1
2km Row
1 Set
1 Set
30 mins
5 mins
2
High Bar Squat (Barbell)
2 Sets
10-15 Reps
3
Good Morning
2 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
10-15 Reps
Day 3
1
Lateral Raise (Cable)
2 Sets
10-15 Reps
2
Upright Row (Barbell)
2 Sets
10-15 Reps
3
T-Bar Row
2 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
Day 4
1
2km Row
1 Set
30 mins
2
Bench Press (Barbell)
2 Sets
10-15 Reps
3
Hanging Leg Raise
2 Sets
10-15 Reps
4
Lunge (Dumbbell)
2 Sets
10-15 Reps
5
Stiff Leg Deadlift
2 Sets
10-15 Reps
Day 5
1
2km Row
1 Set
30 mins
2
Pull-Up (Weighted)
2 Sets
10-15 Reps
3
Inverted Row
2 Sets
10-15 Reps
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
6
Skull Crusher
2 Sets
10-15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Upright Row (Cable)
2 Sets
10-15 Reps
Day 6
1
Walk
1 Set
30 mins
Day 7
1
10km Row
1 Set
60 mins
Day 1
1
2km Row
1 Set
1 Set
20 mins
10 mins
2
Bent Over Row (Barbell)
2 Sets
10-15 Reps
3
Chin-Up (Weighted)
2 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
Day 2
1
2km Row
1 Set
1 Set
30 mins
5 mins
2
High Bar Squat (Barbell)
2 Sets
10-15 Reps
3
Good Morning
2 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
10-15 Reps
Day 3
1
Lateral Raise (Cable)
2 Sets
10-15 Reps
2
Upright Row (Barbell)
2 Sets
10-15 Reps
3
T-Bar Row
2 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
Day 4
1
2km Row
1 Set
30 mins
2
Bench Press (Barbell)
2 Sets
10-15 Reps
3
Hanging Leg Raise
2 Sets
10-15 Reps
4
Lunge (Dumbbell)
2 Sets
10-15 Reps
5
Stiff Leg Deadlift
2 Sets
10-15 Reps
Day 5
1
2km Row
1 Set
30 mins
2
Pull-Up (Weighted)
2 Sets
10-15 Reps
3
Inverted Row
2 Sets
10-15 Reps
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
6
Skull Crusher
2 Sets
10-15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Upright Row (Cable)
2 Sets
10-15 Reps
Day 6
1
Walk
1 Set
30 mins
Day 7
1
10km Row
1 Set
60 mins
Day 1
1
2km Row
1 Set
1 Set
20 mins
10 mins
2
Bent Over Row (Barbell)
2 Sets
10-15 Reps
3
Chin-Up (Weighted)
2 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
Day 2
1
2km Row
1 Set
1 Set
30 mins
5 mins
2
High Bar Squat (Barbell)
2 Sets
10-15 Reps
3
Good Morning
2 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
5
Sit Up
2 Sets
10-15 Reps
Day 3
1
Lateral Raise (Cable)
2 Sets
10-15 Reps
2
Upright Row (Barbell)
2 Sets
10-15 Reps
3
T-Bar Row
2 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
Day 4
1
2km Row
1 Set
30 mins
2
Bench Press (Barbell)
2 Sets
10-15 Reps
3
Hanging Leg Raise
2 Sets
10-15 Reps
4
Lunge (Dumbbell)
2 Sets
10-15 Reps
5
Stiff Leg Deadlift
2 Sets
10-15 Reps
Day 5
1
2km Row
1 Set
30 mins
2
Pull-Up (Weighted)
2 Sets
10-15 Reps
3
Inverted Row
2 Sets
10-15 Reps
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
5
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
6
Skull Crusher
2 Sets
10-15 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
8
Upright Row (Cable)
2 Sets
10-15 Reps
Day 6
1
Walk
1 Set
30 mins
Day 7
1
10km Row
1 Set
60 mins