Shaun's 30 Minute Workout Split Routine
General
Beginner
Barbell
Plan Details
The Shaun's 30 Minute Workout Split Routine routine by wcleighton is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
as modified from: https://www.muscleandstrength.com/workouts/shauns-30-minute-workout-split.html
Routine detail
Day 1
Legs
8 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Squat
1 Set x 8 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Day 2
Chest/Calves
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Band Cross-Over
2 Sets x 10 Reps
Band Cross-Over
1 Set x 10 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Day 3
Shoulders
5 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Shoulder Press
1 Set x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Day 4
Back
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
1 Set x 10 Reps
Machine Lat Pulldown (Reverse Grip)
1 Set x 10 Reps
Machine Lat Pulldown (Reverse Grip)
1 Set x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Day 5
Arms
9 exercises
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 12 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
1 Set x 10 Reps
Dumbbell Hammer Curl
1 Set x 10 Reps
Dumbbell Hammer Curl
1 Set x 10 Reps
