The Starfire Workout

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The Starfire Workout

The workout we have come up with today to post is the Starfire Workout! This one is inspired by the physique that Starfire has in the DC Comics. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Starfire Stats:

Height: 6’4
Weight: 210 lbs
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

 

Starfire Workout:

Training Volume:

5+ days per week

Explanation:

If you’re going to look like Starfire, you’re going to have to train with some pretty high volume.  I’m going to write a 5 day routine, and if you’d like to go any more than that you can add in multiple days of extra cardio as well.

Pyramid Training:

For example, if you start with 20 lbs on a lift, your next set should increase to 25+ lbs.

Day One: Legs and Lower Body

Warm Up:

Stretch

30-45 minutes varied cardio (elliptical, treadmill, bike, etc.)

Workout:

Barbell Squat

3×12

Weighted Step Ups (w/ dumbbells)

3×10 each leg

Barbell Hip Thrust

3×10

Weighted Lunges

3×10 each leg

Goblet Squats (with dumbbell or kettlebell)

3×10

Hamstring Curls

3×10

Day Two: Chest and Upper Body

Warm Up:

Stretch

30-45 minutes varied cardio (elliptical, treadmill, bike, etc.)

Workout:

Chest Press (dumbbells)

3×12

Pushups (or knee push ups)

3×10-20

Dips (off bench or chair is fine)

3×10

Flat Bench Cable Flyes (with dumbbells)

3×10

Overhead Dumbbell Tricep Extension

3×10

Cable or Dumbbell Tricep Kickbacks

3×10 each arm

Day Three: Light Full Body Workout

Warm Up:

Stretch

30-45 minutes varied cardio (elliptical, treadmill, bike, etc.)

Workout:

Goblet Lunges

3×10 each leg

Kettlebell Swing

3×10

Shoulder Front Raise (w/ dumbbells)

3×10

Box Jumps

3×10

Tricep Cable Pushdowns

3×10

Bicep Curls

3×10 each arm

Day Four: Back and Arms

Warm Up:

Stretch

30-45 minutes varied cardio (elliptical, treadmill, bike, etc.)

Workout:

Romanian Deadlift (Bar, Dumbbells or Kettlebell)

3×10

Pushups (or knee push ups)

3×10-20

Kneeling Dumbbell Rows (off bench)

3×10

Bicep Curl Step Ups (w/ box or bench)

3×10

Pull-Ups (or pull-up negative, or free hang from bar for time)

3×10

Arnold Press

3×10

Day Five: Shoulder and Upper Body

Warm Up:

Stretch

30-45 minutes varied cardio (elliptical, treadmill, bike, etc.)

Workout:

Military Press (dumbbells is fine)

3×12

Face Pulls

3×10

Light Dumbbell Clean and Press

3×10

Light Dumbbell One Arm Snatch

3×10

Kettlebell Straight Leg Deadlift

3×10

Shoulder Flys (w/ dumbbells)

3×10

Day 6-7: Added Workouts

These days can be rotated in whatever order you choose, which is especially helpful if you plan on training more than 5 days per week.  If that is the case, I suggest adding in extra cardio those days, and maybe some core work (planks, sit ups, etc).

But, if you’re going to want to train with weights, you can also sub the light full body day (listed as day three) here as well.

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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