Workout Split Routine 30 Minute Of Shaun




Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
5
Equipment Required:
Barbell, Cables, Dumbbells, EZ Bar, Machines
Target Gender:
Male & Female
Author:
Shaun McEwan
Workout Description

This is a 5 day muscle building split designed so that each workout can be completed in around 30 minutes max for those who are pushed for time or workout during lunch.
Daily Workout Schedule:
Monday – Legs
Legs
Exercise     Sets     Reps
Squat     5     8-10
45 Degree Leg Press superset w/ Leg Extension     3     12
Stiff Leg Deadlift     3     10
Leg Curl (Drop sets)     3     10
Tuesday – Chest and Calves
Chest
Exercise     Sets     Reps
Barbell Bench Press     4     8-10
Incline Dumbbell Bench Press superset w/ Incline Dumbbell Flys     4     10
Pec Dec (Drop set on third set)     3     10
Calves
Exercise     Sets     Reps
Seated Calf Raise     4     8-10
Wednesday – Shoulders
Shoulders
Exercise     Sets     Reps
Seated Barbell Press     4     10
Dumbbell Lateral Raise (Drop set on last set)     3     10
Cable Reverse Fly     3     10
Thursday – Back
Back
Exercise     Sets     Reps
Lat Pull Downs     4     10
Machine Row (Low rows)     4     10
Reverse Grip Lat Pull Downs (Drop sets)     3     10
Barbell Shrug Superset w/ Bent Over Row     4     10
Friday – Arms
Triceps
Exercise     Sets     Reps
EZ Bar Skullcrushers     3     10
Cable Tricep Extensions     3     10
Reverse Grip Cable Tricep Extensions (Drop sets)     3     12
Biceps
Exercise     Sets     Reps
EZ Bar Preacher Curls     4     10
Standing Hammer Curl (Drop sets)     3     10

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