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30 D.S
General
Beginner
Dumbbell
Plan Details
The 30 D.S routine by TeeJohnson2 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
30 Day Shred
Routine detail
Day 1
Chest and Lat
6 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 2
Total Body
9 exercises
Barbell Bench Press (Wide Grip)
4 Sets x 15 Reps
Pull-Up
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Push-Up
4 Sets x 10 Reps
Dip
4 Sets
Hack Squat
4 Sets x 10 Reps
Bodyweight Squat
3 Sets x 25 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Barbell Upright Row
3 Sets x 10 Reps
Day 3
Workout 3
0 exercises
This day is empty
