30 Day Weight Loss
General
Advanced
Machine strength
Plan Details
The 30 Day Weight Loss routine by savememoney is a 19 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Day 1: Chest
Est. 83 min
10 exercises
Barbell Decline Bench Press
6 Sets x 8 Reps
Barbell Decline Bench Press
6 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Rope Seated Row
6 Sets x 8 Reps
Cable Kneeling Crunch
5 Sets x 30 Reps
Stability Ball Crunch
5 Sets x 30 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Any
Day 13
Est. 0 min
0 exercises
This day is empty
Any
Shoulders and Back -
Est. 0 min
0 exercises
This day is empty
Any
Day 15: Legs (Repeat Day 10)
Est. 0 min
0 exercises
This day is empty
Any
Day 16:
Est. 0 min
0 exercises
This day is empty
Any
Day 7: Rest
Est. 0 min
0 exercises
This day is empty
Any
Day 17:
Est. 0 min
0 exercises
This day is empty
Any
Day 10: Legs
Est. 72 min
12 exercises
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Any
Day 18: Chest Dumbbell
Est. 51 min
10 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Any
Day 11: DEM ARMS
Est. 64 min
11 exercises
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Cross Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Tricep Extension
4 Sets x 12 Reps
Plank
4 Sets
Any
Day 8: Chest - Dumbbell
Est. 35 min
8 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Hammer Press
4 Sets x 10 Reps
Dumbbell One-Arm Press (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Any
Day 12 Chest Dumbbell
Est. 43 min
9 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 8 Reps
Any
Day 14: Shoulders and Back
Est. 22 min
5 exercises
Leverage Machine High Row
4 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Any
Day 2: Shoulder and Back
Est. 103 min
13 exercises
Leverage Shoulder Press
5 Sets x 8 Reps
Leverage Machine Iso Row
5 Sets x 8 Reps
Leverage Machine High Row
5 Sets x 8 Reps
Dumbbell Standing Alternating Lateral Raise
5 Sets x 8 Reps
Dumbbell Alternating Front Raise
5 Sets x 8 Reps
Dumbbell Standing Alternating Lateral Raise
5 Sets x 8 Reps
Cable Deltoid Raise
5 Sets x 8 Reps
Cable Internal Rotation
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Cable Rope Crunch
5 Sets x 15 Reps
Stability Ball Crunch
5 Sets x 15 Reps
Any
Day 3: Legs
Est. 70 min
9 exercises
Machine Squat
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Machine Squat
5 Sets x 8 Reps
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 8 Reps
Any
Day 4: Arms - Triceps and Biceps
Est. 104 min
12 exercises
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Machine Bicep Curl
5 Sets x 8 Reps
Machine Bicep Curl (Reverse Grip)
5 Sets x 8 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
5 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
5 Sets x 8 Reps
Machine Dip
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Any
Day 5: Core Day
Est. 18 min
8 exercises
Weight Plate Russian Twist
1 Set x 80 Reps
Air Bike
1 Set x 70 Reps
Alternating Heel Touch
1 Set x 60 Reps
Toe Touches
1 Set x 50 Reps
Plank
1 Set
Leg Raise
1 Set x 30 Reps
Crunch
2 Sets x 20 Reps
Sit-Up
1 Set x 10 Reps
Any
Day 6: Cardio
Est. 61 min
1 exercise
Walking
1 Set
Any
Day 9: Shoulder and Back - Dumbbell
Est. 50 min
8 exercises
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
