Shaun's 30 Minute Workout Split Routine

Hello. I’m just getting started and found this workout searching for something I could do in about a half hour. This looks like it will work time-wise with 20-25 minutes of cardio for about an hour long workout, but I was wondering if the exercise sets are to be done in a cycle, i.e. one set of one exercise, one set of the next, and so on until the exercises are complete, then start the cycle again. Thanks for your help.

If I want to do this workout at home where I just have dumbbell weights (no machines except a treadmill) how would I go about changing the exercises?

Hi Shaun !
Can I do cardio with this program?

Hi Shaun !
Is this routine help me for fat loss ?
I go to the gym at the morning kl:08:00 to 09:00
Before breakfast

Hi Shaun, with this split, would it be better to switch the shoulder and back days, so shoulders wouldn't be getting trained directly the day after chest?

I need to know when is the best time to do abs

Can i do chest workout on monday and legs on tuesday because i want to concrntrate on my chest

Hi,

Just came across the site and am very impressed with the format. Looks like I was doing it wrong for a long time. Will give my brief history and request you to guide me.

I am 5'7" tall and weigh around 71 Kg.

I have been doing some general weight training for almost 2 years now but it has been very un-organised. I general work out for 30-40 minutes for 5 times a week

I do Biceps, back, Abs every Monday, Wednesday and Friday
I do Triceps, Shoulder Abs every Tuesday and Thursday
Plus I run on a treadmill for 1.5 to 2 kilometers on all five days.

As you would have noticed, I do not do legs at all - except for the running.

Saturday and Sunday are off. There are times when there is unscheduled outstation visit once every 3-4 months and my miss the Gym routine for 10-15 days.

Firstly, my objective is to stay fit and not gain weight
Secondly and importantly I want to look good with Muscles, a defined chest and with good arms.

As I read in your answers here, you say it is not possible to loose weight and gain muscle at the same time. Very honestly I have always this fear that some day I will stop the gym and then the weight will not be manageable. So I do not want to increase my weight at any cost (not more that 72-73 kgs - so there is room for another 2-3 kgs may be). Another point. I am a borderline case of diabetes hence another reason why I don't want to increase my weight. (i am genetically prone to diabetes but have been able to fend it off till now)

How do I get this lean look with good arms. Should I stop running to avoid loss of mass ? What routine do I take. I am CONFUSED. Please guide

Regards

Anand
India

Hi Shaun, my question is what percent of my one rep max should I start with for the exercises? I've been lifting seriously for 6 years I'm in my early 40's, my work schedule changed so this is going to work perfect for me. Also how much cardio do you recommend per week? Thanks

Hi,

How long can you stick to this same workout before your body adapts and thus losing muscle gain? Should I try adding different things to work out? Also should you always try to add more weight on each session or just do more reps?

Hi Shaun,

Thanks for taking the time to propose this 30 minute workout, I've been struggling to find something to fit in my lunch break.

My goal so far is try and bulk up to make my build more apparent. Would I be better doing higher weight, less reptition than your workout suggested or stick to what you've planned out?

Also, to compensate for the tight schedule, would you recommend doing any additional work outs before/after work, or maybe do some cardio?

Thanks!

i want to loose weight fast about 10-15 kg in 3 months. I was told to increase mucle mass which will burn fat and then later I can tone the muscles down via endurance type work out e.g. small weights many reps. Is this a correct way?

Would you say this workout is good for a hard gainer? I'm 5`6 and I weight 143

Tomorrow I start on Wednesday-Shoulders. I looked up the beginning shoulder workout and am going to run with that. My question is should I be doing any cardio other than 10 min warm ups? And what about abs? When should I work them in? I am 45 yrs old 5'7" 170lbs. Medium to small build with a gut. My goal is to increase muscle mass and lose the gut. I like going to the gym and working out but time is very tight. I try and eat clean. Should I be ramping up the calories to 4,000 or as much as I can? Thanks for your help!

Hey Shawn, This routine looks great! I have been frustrated trying to find a program that will fit my timeframe. Is it ok to mix the exercises for that day as long as I am working that body part? I start tomorrow with Wednesday and will keep you posted. Thanks!

This workout is Amazing! I am just starting again lifting weight after 7 years off. How long do you recommend cardio before starting? I usually do 20 minutes and then jump right into weight training. I haven't built endurance to complete whole workout yet. Is this a problem?

Hi I was just wondering how would you incorporate this routine into 4 days in a row. I can only get to the gym Monday- Thursday due to my 18 hour a day work schedule. Please set up a routine for me thanks

For the exercises that state "drop set" does that mean do the number of sets listed without stopping, dropping weight each set or to do e.g. 3 sets of drop sets (leg curls as an example).

How long to rest between sets? And how long to rest between exercises?

I cant do leg press with the equipment i have. what would be a good alternative?

Hello I hear what your saying about you can't gain muscle while cutting fat. With that being said are you saying if I do some sort of cardio after every days workout I won't lose any fat? Reason I'm asking is I love this workout routine but I have plenty of time to throw in some cardio didn't know if It would hurt or help me. I'm 5'9 218pounds and carrying around a lot of fat in belly area but upper body is solid. Any advise would be great also I'm not really trying to get cut up per say just lose some body fat while still doing this routine. thanks again bro.

Hi Shaun,

Thanks for this workout. Do you have any replacement for the EZ bar Preacher curls? I cannot do that with the equipment I have.

Hi, I am 44 years old and i am working out 4-6 days a week for 3 years now. can i use this training. also when i can do my cardio and for how long and how many days per week.

Thaks

Hi Shaun. Thanks for posting this work out, I'm seeing results and am working muscle groups I had previously neglected.

One quick question, I have recently moved gyms and sadly my new one does not have a Pec Dec. I've always been a big fan of this machine and feel there is now a big gap left in my chest day.

What exercise would you recommend I add in on chest day to replace the pec dec? I cant think of any other exercise that replicated the pec dec motion.

Thanks a lot

I've been having good progress with this workout and it's been a lot of help. So, thank you.

I do have a question, I know you said that the order is important, But I've been having some problems, especially on Legs (Mon). By the time I am done with the squats, press & extension, my legs are s weak and shaky I cannot keep them still enough to perform a solid stiff-leg deadlift. Would it be better for me to switch the deadlift and make it first/second or would it be better to try something else?

great work out! ..to be most effective, how much rest time between sets? say 30 secs to 1 min doing some ballistics stretching?

-cheers, Mike

Hey I've been doing this workout for a while I was wondering how long are you suppose to do this routine?

My right arm seems stronger. Anything wrong? I am right handed and i have muscle soreness also.