*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