1. 30 days out
DESCRIPTION
Fat lossTRANSCRIPT
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DAY 1CHEST
WHATS YOUR GOAL?
ACHIEVE YOUR GOAL: YES / NO
WWW.BODYBUILDING.COM/30DAYSOUT
DAY 2BACK
DAY 3ARMS,
ABS AND CALVES
DAY 4LEGS
DAY 5SHOULDERS
DAY 6ARMS,
ABS AND CALVES
DAY 7REST
DAY 8CHEST
DAY 9BACK
DAY 10ARMS,
ABS AND CALVES
DAY 11LEGS
DAY 12SHOULDERS
DAY 13ARMS,
ABS AND CALVES
DAY 14REST
DAY 15CHEST
DAY 16BACK
DAY 17ARMS,
ABS AND CALVES
DAY 18LEGS
DAY 19SHOULDERS
DAY 20ARMS,
ABS AND CALVES
DAY 21REST
DAY 22CHEST
DAY 23BACK
DAY 24ARMS,
ABS AND CALVES
DAY 25LEGS
DAY 26SHOULDERS
DAY 27ARMS,
ABS AND CALVES
DAY 28CARDIO
DAY 29CARDIO
DAY 30PHOTOFINISH
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Day 1: Chest
Reverse-Grip Decline Smith Machine Press 10 sets of 3 reps, 30 seconds rest between sets
Alternating Dumbbell Bench Press 6 sets of 5 reps, 30 seconds rest between sets
Leverage Chest Press 5 sets of 6 reps, 30 seconds rest between sets
Machine Fly 3 sets of 10 reps, 30 seconds rest between sets
Svend Press 2 sets of 15 reps, 30 seconds rest between sets
Single-Arm Top Cable Fly (shown two-armed) 1 set of 30 ascending reps per arm
CARDIO
Day 2: Back
Rack Pulls 10 sets of 3 reps, 30 seconds rest between sets
Seated Single-Arm Cable Row 6 sets of 5 reps, 30 seconds rest between sets
Lat Pull-Down 5 sets of 6 reps, 30 seconds rest between sets
Barbell Deadlift to Row 3 sets of 10 reps, 30 seconds rest between sets
Dumbbell Incline Lever Pull 2 sets of 15 reps, 30 seconds rest between sets
Single-Arm Lat Pull-Down 1 set of 30 ascending reps per arm
CARDIO
Day 3: Arms/Abs/Calves
Skullcrusher 3 sets of 10 reps
Standing Barbell Curl 3 sets of 10 reps
Calf Press 3 sets of 10 reps
Rope Triceps Push-Down 3 sets of pound per rep
Rope Hammer Curl 3 sets of pound per rep
Seated Calf Raise 3 1-minute cluster sets
Reverse-Grip Triceps Push-Down 3 sets of pound per rep
Cable Biceps Curl 3 sets of pound per rep
Donkey Calf Raises 3 1-minute cluster sets
Standing Dual Cable Crunch 8 rounds: 20 seconds max reps, 10 seconds rest
Plank 8 rounds: 20 seconds max reps, 10 seconds rest
Slalom Twist Jump 8 rounds: 20 seconds max reps, 10 seconds rest
CARDIO
Day 4: Legs
Leg Press 10 sets of 3 reps, 30 seconds rest between sets
Front Squat 6 sets of 5 reps, 30 seconds rest between sets
Glute Bridge with Pause 5 sets of 6 reps, 30 seconds rest between sets
Dumbbell Lunge 3 sets of 10 reps, 30 seconds rest between sets
Glute Ham Raise 2 sets of 15 reps, 30 seconds rest between sets
Leg Extensions 1 set of 30 ascending reps per leg
CARDIO
Day 5: Shoulders
Hang Clean and Press (shown from floor) 10 sets of 3 reps, 30 seconds rest between sets
Dumbbell Lateral Raise 6 sets of 5 reps, 30 seconds rest between sets
Alternating Dumbbell Front Raise 5 sets of 6 reps, 30 seconds rest between sets
Dumbbell Shrug 3 sets of 10 reps, 30 seconds rest between sets
Seated Dumbbell Victory Press 2 sets of 15 reps, 30 seconds rest between sets
Single-Arm Upright Row 1 set of 30 ascending reps per arm
CARDIO
Day 6: Arms/Abs/Calves
Skullcrusher 3 sets of 10 reps
Standing Barbell Curl 3 sets of 10 reps
Calf Press 3 sets of 10 reps
Rope Triceps Push-Down 3 sets of pound per rep
Rope Hammer Curl 3 sets of pound per rep
Seated Calf Raise 3 1-minute cluster sets
Reverse-Grip Triceps Push-Down 3 sets of pound per rep
Cable Biceps Curl 3 sets of pound per rep
Donkey Calf Raises 3 1-minute cluster sets
Standing Dual Cable Crunch 8 rounds: 20 seconds max reps, 10 seconds rest
Plank 8 rounds: 20 seconds max reps, 10 seconds rest
Slalom Twist Jump 8 rounds: 20 seconds max reps, 10 seconds rest
CARDIO
Day 7: OFF
Week 1
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Day 1: Chest
Single-Arm Top Cable Fly (shown two-armed) 1 set of 30 ascending reps per arm
Reverse-Grip Decline Smith Machine Press (shown with flat bench)10 sets of 3 reps, 30 seconds rest between sets
Alternating Dumbbell Bench Press 6 sets of 5 reps, 30 seconds rest between sets
Leverage Chest Press 5 sets of 6 reps, 30 seconds rest between sets
Machine Fly 3 sets of 10 reps, 30 seconds rest between sets
Svend Press 2 sets of 15 reps, 30 seconds rest between sets
CARDIO
Day 2: Back
Single-Arm Lat Pull-Down 1 set of 30 ascending reps per arm
Rack Pulls 10 sets of 3 reps, 30 seconds rest between sets
Seated Single-Arm Cable Row 6 sets of 5 reps, 30 seconds rest between sets
Lat Pull-Down 5 sets of 6 reps, 30 seconds rest between sets
Barbell Deadlift to Row 3 sets of 10 reps, 30 seconds rest between sets
Dumbbell Incline Lever Pull 2 sets of 15 reps, 30 seconds rest between sets
CARDIO
Day 3: Arms/Abs/Calves
Standing Dual Cable Crunch 8 rounds: 20 seconds max reps, 10 seconds rest
Plank 8 rounds: 20 seconds max reps, 10 seconds rest
Slalom Twist Jump 8 rounds: 20 seconds max reps, 10 seconds rest
Skullcrusher 3 sets of 10 reps
Standing Barbell Curl 3 sets of 10 reps
Calf Press 3 sets of 10 reps
Rope Triceps Push-Down 3 sets of pound per rep
Rope Hammer Curl 3 sets of pound per rep
Donkey Calf Raises 3 1-minute cluster sets
Reverse-Grip Triceps Push-Down 3 sets of pound per rep
Cable Biceps Curl 3 sets of pound per rep
Seated Calf Raise 3 1-minute cluster sets
CARDIO
Day 4: Legs
Leg Extensions 1 set of 30 ascending reps per leg
Leg Press 10 sets of 3 reps, 30 seconds rest between sets
Front Squat 6 sets of 5 reps, 30 seconds rest between sets
Glute Bridge with Pause 5 sets of 6 reps, 30 seconds rest between sets
Dumbbell Lunge 3 sets of 10 reps, 30 seconds rest between sets
Glute Ham Raise 2 sets of 15 reps, 30 seconds rest between sets
CARDIO
Day 5: Shoulders
Single-Arm Upright Row 1 set of 30 ascending reps per arm
Hang Clean and Press (shown from floor) 10 sets of 3 reps, 30 seconds rest between sets
Dumbbell Lateral Raise 6 sets of 5 reps, 30 seconds rest between sets
Alternating Dumbbell Front Raise 5 sets of 6 reps, 30 seconds rest between sets
Dumbbell Shrug 3 sets of 10 reps, 30 seconds rest between sets
Seated Dumbbell Victory Press 2 sets of 15 reps, 30 seconds rest between sets
CARDIO
Day 6: Arms/Abs/Calves
Standing Dual Cable Crunch 8 rounds: 20 seconds max reps, 10 seconds rest
Plank 8 rounds: 20 seconds max reps, 10 seconds rest
Slalom Twist Jump 8 rounds: 20 seconds max reps, 10 seconds rest
Skullcrusher 3 sets of 10 reps
Standing Barbell Curl 3 sets of 10 reps
Calf Press 3 sets of 10 reps
Rope Triceps Push-Down 3 sets of pound per rep
Rope Hammer Curl 3 sets of pound per rep
Seated Calf Raise 3 1-minute cluster sets
Reverse-Grip Triceps Push-Down 3 sets of pound per rep
Cable Biceps Curl 3 sets of pound per rep
Donkey Calf Raises 3 1-minute cluster sets
CARDIO
Day 7: OFF
Week 2
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Day 1: Chest
Svend Press 2 sets of 15 reps, 30 seconds rest between sets
Single-Arm Top Cable Fly (shown two-armed) 1 set of 30 ascending reps per arm
Reverse-Grip Decline Smith Machine Press (shown with flat bench)10 sets of 3 reps, 30 seconds rest between sets
Alternating Dumbbell Bench Press 6 sets of 5 reps, 30 seconds rest between sets
Leverage Chest Press 5 sets of 6 reps, 30 seconds rest between sets
Machine Fly 3 sets of 10 reps, 30 seconds rest between sets
CARDIO
Day 2: Back
Dumbbell Incline Lever Pull 2 sets of 15 reps, 30 seconds rest between sets
Single-Arm Lat Pull-Down 1 set of 30 ascending reps per arm
Rack Pulls 10 sets of 3 reps, 30 seconds rest between sets
Seated Single-Arm Cable Row 6 sets of 5 reps, 30 seconds rest between sets
Lat Pull-Down 5 sets of 6 reps, 30 seconds rest between sets
Barbell Deadlift to Row 3 sets of 10 reps, 30 seconds rest between sets
CARDIO
Day 3: Arms/Abs/Calves
Reverse-Grip Triceps Push-Down 3 sets of pound per rep
Cable Biceps Curl 3 sets of pound per rep
Seated Calf Raise 3 1-minute cluster sets
Standing Dual Cable Crunch 8 rounds: 20 seconds max reps, 10 seconds rest
Plank 8 rounds: 20 seconds max reps, 10 seconds rest
Slalom Twist Jump 8 rounds: 20 seconds max reps, 10 seconds rest
Skullcrusher 3 sets of 10 reps
Standing Barbell Curl 3 sets of 10 reps
Calf Press 3 sets of 10 reps
Rope Triceps Push-Down 3 sets of pound per rep
Rope Hammer Curl 3 sets of pound per rep
Donkey Calf Raises 3 1-minute cluster sets
CARDIO
Day 4: Legs
Glute Ham Raise 2 sets of 15 reps, 30 seconds rest between sets
Leg Extensions 1 set of 30 ascending reps per leg
Leg Press 10 sets of 3 reps, 30 seconds rest between sets
Front Squat 6 sets of 5 reps, 30 seconds rest between sets
Glute Bridge with Pause 5 sets of 6 reps, 30 seconds rest between sets
Dumbbell Lunge 3 sets of 10 reps, 30 seconds rest between sets
CARDIO
Day 5: Shoulders
Seated Dumbbell Victory Press 2 sets of 15 reps, 30 seconds rest between sets
Single-Arm Upright Row 1 set of 30 ascending reps per arm
Hang Clean and Press (shown from floor) 10 sets of 3 reps, 30 seconds rest between sets
Dumbbell Lateral Raise 6 sets of 5 reps, 30 seconds rest between sets
Alternating Dumbbell Front Raise 5 sets of 6 reps, 30 seconds rest between sets
Dumbbell Shrug 3 sets of 10 reps, 30 seconds rest between sets
CARDIO
Day 6: Arms/Abs/Calves
Reverse-Grip Triceps Push-Down 3 sets of pound per rep
Cable Biceps Curl 3 sets of pound per rep
Donkey Calf Raises 3 1-minute cluster sets
Standing Dual Cable Crunch 8 rounds: 20 seconds max reps, 10 seconds rest
Plank 8 rounds: 20 seconds max reps, 10 seconds rest
Slalom Twist Jump 8 rounds: 20 seconds max reps, 10 seconds rest
Skullcrusher 3 sets of 10 reps
Standing Barbell Curl 3 sets of 10 reps
Calf Press 3 sets of 10 reps
Rope Triceps Push-Down 3 sets of pound per rep
Rope Hammer Curl 3 sets of pound per rep
Seated Calf Raise 3 1-minute cluster sets
CARDIO
Day 7: OFF
Week 3
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Day 1: Chest
Machine Fly 3 sets of 10 reps, 30 seconds rest between sets
Svend Press 2 sets of 15 reps, 30 seconds rest between sets
Single-Arm Top Cable Fly (shown two-armed) 1 set of 30 ascending reps per arm
Reverse-Grip Decline Smith Machine Press (shown with flat bench)10 sets of 3 reps, 30 seconds rest between sets
Alternating Dumbbell Bench Press 6 sets of 5 reps, 30 seconds rest between sets
Leverage Chest Press 5 sets of 6 reps, 30 seconds rest between sets
CARDIO
Day 2: Back
Barbell Deadlift to Row 3 sets of 10 reps, 30 seconds rest between sets
Dumbbell Incline Lever Pull 2 sets of 15 reps, 30 seconds rest between sets
Single-Arm Lat Pull-Down 1 set of 30 ascending reps per arm
Rack Pulls 10 sets of 3 reps, 30 seconds rest between sets
Seated Single-Arm Cable Row 6 sets of 5 reps, 30 seconds rest between sets
Lat Pull-Down 5 sets of 6 reps, 30 seconds rest between sets
CARDIO
Day 3: Arms/Abs/Calves
Rope Triceps Push-Down 3 sets of pound per rep
Rope Hammer Curl 3 sets of pound per rep
Donkey Calf Raises 3 1-minute cluster sets
Reverse-Grip Triceps Push-Down 3 sets of pound per rep
Cable Biceps Curl 3 sets of pound per rep
Seated Calf Raise 3 1-minute cluster sets
Standing Dual Cable Crunch 8 rounds: 20 seconds max reps, 10 seconds rest
Plank 8 rounds: 20 seconds max reps, 10 seconds rest
Slalom Twist Jump 8 rounds: 20 seconds max reps, 10 seconds rest
Skullcrusher 3 sets of 10 reps
Standing Barbell Curl 3 sets of 10 reps
Calf Press 3 sets of 10 reps
CARDIO
Day 4: Legs
Dumbbell Lunge 3 sets of 10 reps, 30 seconds rest between sets
Glute Ham Raise 2 sets of 15 reps, 30 seconds rest between sets
Leg Extensions 1 set of 30 ascending reps per leg
Leg Press 10 sets of 3 reps, 30 seconds rest between sets
Front Squat 6 sets of 5 reps, 30 seconds rest between sets
Glute Bridge with Pause 5 sets of 6 reps, 30 seconds rest between sets
CARDIO
Day 5: Shoulders
Dumbbell Shrug 3 sets of 10 reps, 30 seconds rest between sets
Seated Dumbbell Victory Press 2 sets of 15 reps, 30 seconds rest between sets
Single-Arm Upright Row 1 set of 30 ascending reps per arm
Hang Clean and Press (shown from floor) 10 sets of 3 reps, 30 seconds rest between sets
Dumbbell Lateral Raise 6 sets of 5 reps, 30 seconds rest between sets
Alternating Dumbbell Front Raise 5 sets of 6 reps, 30 seconds rest between sets
CARDIO
Day 6: Arms/Abs/Calves
Rope Triceps Push-Down 3 sets of pound per rep
Rope Hammer Curl 3 sets of pound per rep
Seated Calf Raise 3 1-minute cluster sets
Reverse-Grip Triceps Push-Down 3 sets of pound per rep
Cable Biceps Curl 3 sets of pound per rep
Donkey Calf Raises 3 1-minute cluster sets
Standing Dual Cable Crunch 8 rounds: 20 seconds max reps, 10 seconds rest
Plank 8 rounds: 20 seconds max reps, 10 seconds rest
Slalom Twist Jump 8 rounds: 20 seconds max reps, 10 seconds rest
Skullcrusher 3 sets of 10 reps
Standing Barbell Curl 3 sets of 10 reps
Calf Press 3 sets of 10 reps
CARDIO
Day 7: Cadio
Week 4