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30 Minutes Per Day
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 30 Minutes Per Day routine by Morteza88 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Workout 1
Est. 143 min
22 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Any
Workout 2
Est. 173 min
27 exercises
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Band Hip Lift
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 8 Reps
Barbell Kneeling Jump Squat
3 Sets x 8 Reps
Seated Glute Stretch
3 Sets x 8 Reps
Hip Adduction
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Knee Across the Body
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Knee to Chest (Supine)
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Any
Workout 3
Est. 69 min
11 exercises
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 8 Reps
Weight Plate Pinch
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Smith Machine Behind the Back Wrist Curl
3 Sets x 8 Reps
Any
Workout 4
Est. 100 min
15 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
