30s
General
Intermediate
Machine strength
Plan Details
The 30s routine by dunndevon is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
30s
Routine detail
Day 1
Chest triceps
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Reverse tricep pushdown
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Day 2
Shoulders
Est. 0 min
6 exercises
Machine military press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Day 3
Back & Bi
Est. 0 min
10 exercises
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Bayesian curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Nitro pullover
3 Sets x 10 Reps
Iso lat. front pulldown
3 Sets x 10 Reps
Day 4
Legs
Est. 0 min
8 exercises
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Backward sled pull
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Day 5
Cardio or yoga
Est. 0 min
4 exercises
Plank
3 Sets
Air Bike
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
