bohemian fitness community

BOHEMIAN FITNESS
instagram: @the_dirty_dan
twitter: @darrennuzzo

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*all exercises separated by a "/ " indicates its a superset (which means they should be performed one after the other). The number in parenthesis with the "x" next to it is the amount of sets. The number simply next to the exercise is the amount of reps. 

*google the exercise names if you need to

*as long as you are close to the rep range you are fine! don't stress exact numbers, it's just a guide. 

*The calisthenic days allow you to get creative and have fun. I do most of mine at the park/beach. Post your routines with the hashtag 30dirtydays so we can all share ideas. I gave just a small example of possible exercises. 

*Notice there are no isolated calf or ab exercises. I work my calves everyday and do core whenever i have time

*Examine the workout BEFORE starting and decide if you need to make adjustments (for time reasons or if the workload is too much.) Remember the sets are based off MY routine. EVERYTHING CAN BE MODIFIED. If 5 sets of Military Press is too much, drop it down to 3. 

*PLEASE LEAVE YOUR SHAME BEHIND AND POST SOME SLUTTY SELFIES WITH THE HASHTAG #30DIRTYDAYS and tag me. 

*Email me if you need clarifications or creep around the hashtags, im sure we will all be able to help each other out with questions/answers. 

Lets fucking do this

Day 1) Chest / Shoulders

Bench Press 8 / Dumbbell Fly 10 ( x4)
Incline Dumbbell Press 10 (4x)
Chest Press Machine 10 (4x)
Standing Cable Fly 12-15 (4x) 
Dumbbell Military Press 20 (5x)
Barbell Military Press Behind Head 15 (5x) 

Day 2) Back

Lat Pull Downs Wide Overhand Grip 12 (3x)
Lat Pull Downs Shoulder Width Overhand Grip 12 (3x)
Lat Pull Downs Underhand Grip 12 (3x)
Seated Low Rows Overhand Grip 12 (3x)
Seated Low Rows Underhand Grip 12 (3x)
Single Arm Dumbbell Bent Over Rows 8 (5x) 
As many Pull Ups in 10 Minutes

Day 3) Lower Body Weightlifting 

Stationary (don't go walking backwards)  Step Back Dumbbell Lunge
 20 each leg (1x) 
15 each leg (1x)
 10 each leg (1x)
 6 each leg (2x) 
Leg Press 10 (4x) 
Dumbbell Split Squat 10 each leg (4x)
Quad Extensions 10 (4x)
Squat Machine (any variation) 20 (1x) 15 (1x) 10 (1x) 5 (1x) 

Day 4) Arms / Delts

Bicep Barbell Curl 20 (1x) 15 (1x) 10 (3x)
Reverse Grip Barbell Curl 20 (3x) 10 (3x)
Preacher Curl (Machine or Bent Barbell) 12 (4x) 20 (1x) 
Decline Bench Skull Crushers 10 (5x) 
Single arm Dumbbell overhead Tricep Extension 12 (5x)
Cable Rope Tricep Press down 12 (5x) 
Cable Straight Bar Tricep Press down 12 (3x) Reverse Grip 8 (2x)
Dumbbell Lateral Raise 20 (3x) 10 (3x)
Dumbbell Front Raise 20 (3x) 10 (3x) 
Rear Delt Fly Machine 20 (3x) 10 (3x)

Day 5) Upper Body Calisthenics 

Push Up / Pull Up 
Triangle Push Up / Chin Up 
Crunches / Planks 
Dips / Hanging Knees to Chest 
Extended Planks / Hanging Toes to Bar
Burpies 

Day 6) Chill

Day 7) Lower Body Calisthenics 

10 Minutes High Intensity Bike 
Walking Lunges
Sprints/ Box Jumps
Bodyweight Squats / Calf Jumps 
High Knees / Broad Jumps 
Single Leg Box Squats

Day 8) Chest / Shoulders

Dumbbell Press 12 (3x) 6 (2x)
Incline Bench Press 12 (4x)
Incline Dumbbell Fly 12 (4x) 
Chest Press Machine 10 (3x) 6 (2x) 
Standing Cable Scoops 12 (3x)
Standing Cable Press 12 (3x) 
Barbell Overhead Press 8 (5x) 
Dumbbell Overhead Press 20 (3x) 10 (2x)

Day 9) Back 

Seated Row (Machine) Wide Overhand 12 (4x)
Overhand Pull Down (Machine) 12 (4x)
Seated Low Row Underhand Grip 12 (4x)
Lat Pull Downs Overhand 12 (4x) Underhand 12 (4x)
Barbell Bent Over Row (ONLY IF NO LOWER BACK PROBLEMS) 10 (4x)
Single Arm Bent Over Dumbbell Row 15 (3x)
Pull Ups (3x)

Day 10) Lower Body Weightlifting 

Dumbbell Split Squat 12 each leg (3x)
Leg Press 20 (2x) 10 (3x) 
Barbell Box Squat 12 (5x)
Stationary (don't walk backwards) Step Back Lunge 10 each leg (3x)
Quad Extension 12 / Machine Squat 12 (4x)

Day 11) Arms / Delts

Cable Curls 15 (3x)
Cable Reverse Grip Curls 15 (3x)
Dumbbell Curls 15 (3x)
Dumbbell Hammer Curls 8 (3x) 
Preacher Curl (Machine or Barbell) 12 (3x)
Skull Crushers 10 (10x)
Dumbbell Lateral raise 10 (10x)

Day 12) Upper Body Calisthenics

Push Up / Pull Up 
Triangle Push Up / Chin Up 
Crunches / Planks 
Dips / Hanging Knees to Chest 
Extended Planks / Hanging Toes to Bar
Burpies

Day 13) Chill

Day 14) Lower Body Calisthenics
 
10 Minutes High Intensity Bike 
Walking Lunges
Sprints/ Box Jumps
Bodyweight Squats / Calf Jumps 
High Knees / Broad Jumps 
Single Leg Box Squats

Day 15) Chest / Shoulders

Bench Press 15 (1x) 10 (1x) 5 (3x)
Incline Bench Press 15 (1x) 10 (1x) 5 (3x)
Dumbbell Fly 10 (5x)
Dumbbell Press 10 (5x)
Overhead Barbell Press 10 (5x)
Overhead Barbell Press Behind the Head 10 (5x)

Day 16) Back 

Pull Up Day ! As many pull ups in an hour

Day 17) Lower Body Weightlifting 

Barbell Squats 10 (2x) 8 (2x) 5 (3x)
Leg Press 10 (2x) 8 (2x) 5 (3x)
Walking Dumbbell Lunges 5 minutes (rest when needed) 
Quad Extensions 12 (3x)
Hamstring Curls 12 (5x)

Day 18) Arms / Delts

Barbell Curls 10 (10x) 
Reverse Barbell Curls 10 (3x)
Cable Tricep Press Down 10 (10x)  
Cable Tricep Extension 10 (3x)
Straight Bar Front Raise 10 (10x)
Dumbbell Lateral Raise 10 (3x)

Day 19) Upper Body Calisthenics

Push Up / Pull Up 
Triangle Push Up / Chin Up 
Crunches / Planks 
Dips / Hanging Knees to Chest 
Extended Planks / Hanging Toes to Bar
Burpies 

Day 20) Chill

Day 21) Lower Body Calisthenics
 
10 Minutes High Intensity Bike 
Walking Lunges
Sprints/ Box Jumps
Bodyweight Squats / Calf Jumps 
High Knees / Broad Jumps 
Single Leg Box SquatsDay 

22) Chest / Shoulders

Standing Cable Press 15 (3x)
Standing Cable Fly 15 (3x)
Standing Cable Scoop 15 (3x)
Bench Press 6 (3x)
Incline Bench Press 6 (3x)
Machine Press 10 (3x)
Weighted Push Ups 10 (3x)
Dumbbell Overhead Press 15 (5x)
Barbell Overhead Press 10 (5x)

Day 23) Back 

Single Arm Bent Over Rows 12 (1x) 10 (1x)  8 (1x)  6 (1x)
Barbell Bent Over Rows (only if no lower back problems 8 (4x)
Lat Pull Downs 10 (4x)
Lat Pull Down Underhand Grip 10 (4x)
Seated Low Row Underhand Grip 15 (4x)
Pull Ups 5 Minutes


Day 24) Lower Body Weightlifting 

Dumbbell Split Squats 15 each leg (3x)
Hamstring Curls 15 (3x)
Barbell Squats 15 (3x)
Leg Press 15 (3x)
Quad Extensions 15 (3x)
Stationary (don't walk backwards) Step Back Dumbbell Lunges 15 (3x)
High Resistance Bike 10 minutes 
100 bodyweight squats

Day 25) Arms / Delts

Dumbbell Bicep Curls 20 (1x) 15 (1x) 10 (4x)
Dumbbell Bicep Hammer Curls 8 (5x)
Seated Overhead Barbell Tricep Extension 12 (4x)
Skull Crushers 12 (4x) 30 (1x)
Cable Press Downs 12 (4x) 30 (1x)
Lateral Raise Machine 10 (3x)
Dumbbell Lateral Raise 15 (3x) 10 (3x)
Upright Barbell Row 15 (4x)

Day 26) Upper Body Calisthenics

Push Up / Pull Up 
Triangle Push Up / Chin Up 
Crunches / Planks 
Dips / Hanging Knees to Chest 
Extended Planks / Hanging Toes to Bar
Burpies 

Day 27) Chill

Day 28) Lower Body Calisthenics

10 Minutes High Intensity Bike 
Walking Lunges
Sprints/ Box Jumps
Bodyweight Squats / Calf Jumps 
High Knees / Broad Jumps 
Single Leg Box SquatsDay 

Day 29) Chill

Day 30 ) Full Body

Bench Press 10 (2x)
Incline Bench Press 10 (2x) 
Barbell Squat 10 (2x)
Leg Press 10 (2x)
Pull Ups 10 Minutes
Overhead Barbell Press 10 (2x)
Straight Bar Front Raise 10 (2x)
Barbell Curls 10 (4x)
Skull Crushers 10 (4x)
Hamstring Curls 10 (3x)
10 Minute Sprint