30 Days Training Program
General
Advanced
Machine strength
Plan Details
The 30 Days Training Program routine by SirVaz is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Legs
Est. 54 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell Hamstring Curl
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Day 2
Shoulders & ABS
Est. 63 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Day 3
Chest & Tricep
Est. 59 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Weighted Bench Dip
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 4
Back & Bicep
Est. 65 min
9 exercises
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Machine Vertical Row (Close Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
EZ Bar Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Day 5
Cardio & Abs
Est. 32 min
1 exercise
Treadmill Running
1 Set
