30 day workout- rest of week

Welcome to 5.14 fitness,

HI, today I am posting about the rest of the 30 day workout. If you do not know what I am talking about, the check out the previous post all about it.
This post will round up the workout plan, and give the full plan at the end.

For Friday, I repeat the Monday workout , as it works the chest, arms , abs and shoulders. It is a good all-round workout, and it is my favourite out of all the workouts. I do the workout the same as I do it on the Monday.
For Saturday, I repeat the Tuesday workout,however; sometimes I can be quite busy on a Saturday, in which case, I do it on the Sunday.

So there it is- the full workout plan for the month. I will post weekly about how the plan is going, as I am in the second week at the moment. I can see results in my abs already, although I might just be imagining it! The plan should be done 5 or 6 times a week, but doing it for 5 is fine- the plan on bodybuilding.com does actually say to do so.
Remember to do cardio for 6 days, whether it is just walking or running.

So here is the full plan-

Monday:

Abdominals:
Long arm crunch
3 sets, 12 reps

Reverse crunch
3 sets, 12 reps

Janda sit up
3 sets, 12 reps

Jackknife
3 sets, 12 reps

Extended plank
3 sets 45 seconds

Rest of workout:

Dumbbell bench press:

3 sets, 20 reps , 60 second rest

Incline Dumbbell press:

3 sets, 20 reps, 60 seconds rest

Bench dip:

4 sets to failure, 60 second rest

Seated Bent-Over Rear Delt Raise:

4 sets, 15 reps, 90 second rest

Tuesday:

Abdominals:
Long arm crunch
3 sets, 12 reps

Reverse crunch
3 sets, 12 reps

Janda sit up
3 sets, 12 reps

Jackknife
3 sets, 12 reps

Extended plank
3 sets 45 seconds

Rest of workout:

Dumbbell bent over row
4 sets, 12 reps, 1 minute rest

Bench press
3 sets, 20 reps, 1 minute rest

Straight arm dumbbell pullover
3 sets, 12 reps, 45 second rest

Dumbbell shrug
4 sets, 12 reps, 30 second rest

Wednesday:

Abdominals:
Long arm crunch
3 sets, 12 reps

Reverse crunch
3 sets, 12 reps

Janda sit up
3 sets, 12 reps

Jackknife
3 sets, 12 reps

Extended plank
3 sets 45 seconds

Rest of workout:

Bench press
3 sets, 20 reps, 1 minute rest

Bench dips
4 sets to failure, 60 second rest

Hammer curls
3 sets, 12 reps, 60 second rest

Preacher curls
3 sets, 12 reps, 60 second rest

Thursday:

Abdominals:
Long arm crunch
3 sets, 12 reps

Reverse crunch
3 sets, 12 reps

Janda sit up
3 sets, 12 reps

Jackknife
3 sets, 12 reps

Extended plank
3 sets 45 seconds

Rest of workout:

Bench press
3 sets, 20 reps, 1 minute rest

Dumbbell squats
3 sets , 15 reps,  60 second rest

Flat bench lying leg raise
3 sets, 15 reps, 60 second rest

Incline dumbbell press
3 sets, 20 reps, 60 second rest

Friday:

Repeat Monday workout.

Saturday:

Repeat Tuesday workout

Sunday:

Rest day

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