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30 Minutes Per Day
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The 30 Minutes Per Day routine by lizzer2 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
chest & tris
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Any
back & biceps
Est. 0 min
7 exercises
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Any
shoulders
Est. 0 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Any
abs
Est. 0 min
8 exercises
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Any
upper leg & glutes
Est. 0 min
10 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
