Category Archives: 30/30 Trainer

30/30 Arms

  
Barbell Curls: 100 

Dips: 100

DB Incline Curls: 6 Sets: 25 x 25lbs

V Bar Pushdowns: 6 Sets: 25 reps pause every 5th rep: 70lbs

Ez Bar Cable Curl: 6 Sets: 28 method x 50lbs

Body Skull Crushers: 6 Sets: 25 Reps

30/30 Shoulder Torture

  
Used 25lbs DB for all listed except Shrugs – 45lbs DB was used. 

The pump on this work out is ridiculous. 

30/30 Legs

  
Followed workout listed as is.

30/30 Wake Up

  

30/30 Chest + Back

  
Incline Chest Press: 25 x 105lbs, 25 x 115lbs, 25 x 125lbs, 25 x 135 lbs, 25 x 145lbs, 25 x 155lbs

Wide Seated Row: 25 x 100lbs, 25 x 120lbs, 25 x 140lbs, 25 x 160lbs, 25 x 180lbs, 25 x 200lbs

Weighted Crunches: 25 x 100lbs, 25 x 105lbs, 25 x 110lbs, 25 x 115lbs, 25 x 120lbs

Chest Flyes: 25 x 70lbs, 25 x 80lbs, 25 x 90lbs, 25 x 100lbs, 25 x 110lbs, 25 x 120lbs

Pull downs: 25 x 80lbs, 25 x 100lbs, 25 x 120lbs, 25 x 140lbs, 25 x 160lbs, 25 x 180lbs

Ab wheels: 6 Sets of 25 Reps