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John's 30 minute total body M-F
Cutting
Advanced
Dumbbell
Plan Details
The John's 30 minute total body M-F routine by johncvent is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Shoulders
Est. 35 min
5 exercises
Kettlebell Military Press
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Tue
Back
Est. 19 min
4 exercises
Pull-Up
1 Set x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Back Hyperextension
1 Set x 8 Reps
Wed
Chest
Est. 35 min
4 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Fly
6 Sets x 15 Reps
Push-Up
1 Set x 15 Reps
Thu
Arms
Est. 45 min
8 exercises
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Dumbbell Incline Curl
1 Set x 20 Reps
Bench Dip
1 Set x 20 Reps
Fri
Legs
Est. 46 min
5 exercises
Machine Leg Press
3 Sets x 25 Reps
Machine Leg Extension
3 Sets x 25 Reps
Machine Leg Curl (Prone)
3 Sets x 25 Reps
Dumbbell Walking Lunge
4 Sets x 30 Reps
Calf Press On Leg Press
2 Sets x 25 Reps
