30-Something Split
General
Intermediate
Machine strength
Plan Details
The 30-Something Split routine by RenElizabeth is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
For millennials looking to tear down the patriarchy, kill more industries, win more participation trophies, and be able to call that pizza place that doesn't have online ordering without anxiety f*cking it up.
Routine detail
Day 1
Chest, Shoulders, Triceps
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Hamstrings, Glutes, Quads
Est. 51 min
8 exercises
Smith Machine Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 3
Back, Biceps, Abs
Est. 58 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Weight Plate Rotation
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
