No Machine 30-10-30 Routines

Bigger Stronger Leaner Ellington Darden HIT Coaching
1

Here’s my current 30-10-30 no machine routine. I alternate workout A with B, two to three times per week.
A:

  1. Incline press
  2. Chin-ups
  3. Incline flyes
  4. Lateral raises
  5. Romanian DL’s
  6. Squats
  7. Weighted carries (not 30-10-30)
  8. Ab wheel rollout (not 30-10-30)

B:

  1. Bent rows
  2. Dips
  3. Pullover
  4. Dumbbell shoulder press
  5. Curls
  6. Triceps ext.
  7. Sled push (not 30-10-30)
  8. Ab wheel rollout (not 30-10-30)

Shoulders are banged-up and flat bench doesn’t go well, hence the incline focus (also because I noticed with age the harder it is to keep upper pecs full). Also, I think the dips and pullovers balance out the incline work. Just getting it dialed-in and so far have used too much weight on most of the 30-10-30 exercises. I think starting much lighter is the key (at least for me, as doing something that turns into 30-2-10 is a buzzkill). I’m going to go with starting weights (bands for dips and chins) that allow me, without question, to get full 30-10-30 for all the exercises.

2 Likes
2

I believe a lot in pre-exhaust. Doing the Incline Flyes before the Incline Presses some days could spur some growth — or at least lack of upper chest loss as we age. Similarly, the POs done before the Rows is another good pre-exhaust.
The Rom DLs and DB Carries the same day could be a grip challenge. You might move the DLs to Workout ‘B’, unless your plan is to hit the grip hard and then give it some rest (AJ had a study showing how long it could take forearms to recover).
All-in-all a well thought-out routine. It’s not always easy to get a quick turnaround with a free weight set-up, so I really like the two conditioning exercises finishing up each workout!
Best, Scott

3

The program doesn’t have any pre exhaust! It’s purposely set up the way it is. Really shouldnt recommend adding things to amp up the intensity

4

Good thoughts. When I do weighted carries, I start with overhead, then rack position, then standard (farmer’s style), so not quite as much grip work as if standard carries for the entire time. And, yes, while B is still a good workout, I’ve intentionally made it a little less than A, so when I say I’m doing the routine 2-3 times a week, I may just only do A once, then either B once or twice. E.g. M/W/F = B/A/B or TU/TH = A/B.

1 Like
5

Relax — it’s localized focus. I seriously doubt the overall system/body load will be unaffected. IF he does the Flyes first, then one of two things will happen: 1) he’ll have to drop the Press weights 10-20 lbs or 2) shoot for less, like 20-7-20 or 25-8-25.

6

If the body wasn’t affected Dr Darden would have included pre exhaust n the program. You want to do it go ahead. But dont advise others to!

7
  1. This was NOT Dr. D’s program. It was dhudson’s program.
  2. Dr. D’s program, at least the ones in the new Extreme Challenge book DO contain pre-exhaust in several of the routines. Please read the book before popping off again.
  3. I merely suggested some ideas and things to think about. dhudson is a big boy and can decide quite well to try or ignore what I suggested!
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Darden has promoted pre-exhaustion techniques in the ebook and in the killing fat book pertaining to 30-10-30 method of training

1 Like
9

My bad, does have pre ex for shoulders only in a couple workouts. Forgot that