Shaun's 30 Minute Workout Split Routine

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5 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

as modified from: https://www.muscleandstrength.com/workouts/shauns-30-minute-workout-split.html

Legs 8 exercises, 0 min

Chest/Calves 7 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	1x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 0s
Dumbbell Incline Fly	4x10 reps	rest: 0s
Band Cross-Over	2x10 reps	rest: 60s
Band Cross-Over	1x10 reps	rest: 0s
Dumbbell Calf Raise	3x8 reps	rest: 60s

Shoulders 5 exercises, 0 min

Barbell Shoulder Press	3x10 reps	rest: 60s
Barbell Shoulder Press	1x10 reps	rest: 60s
Dumbbell Lateral Raise	2x10 reps	rest: 60s
Dumbbell Lateral Raise	1x10 reps	rest: 0s
Dumbbell Bent-Over Reverse Fly	3x10 reps	rest: 60s

Back 7 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	1x10 reps	rest: 0s
Machine Lat Pulldown (Reverse Grip)	1x10 reps	rest: 0s
Machine Lat Pulldown (Reverse Grip)	1x10 reps	rest: 0s
Barbell Shrug	4x10 reps	rest: 0s
Barbell Bent-Over Row	4x10 reps	rest: 0s

Arms 9 exercises, 0 min

EZ Bar Tricep Extension	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	1x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	1x12 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	1x12 reps	rest: 0s
EZ Bar Curl	4x10 reps	rest: 60s
Dumbbell Hammer Curl	1x10 reps	rest: 0s
Dumbbell Hammer Curl	1x10 reps	rest: 0s
Dumbbell Hammer Curl	1x10 reps	rest: 0s