B.U.F.F.

DUDES 3 DAY WORKOUT SPLIT ROUTINE

DAY 1 BACK & BICEPs
PULL-UpS UNDER HAND BENT OVER ROWS LAWN MOWERS BACK EXTENSIONS INCLINE BENCH CURLS PREACHER BENCH CURLS HAMMER ROpE CURLS 4 sETs 4 sETs 4 sETs 4 sETs 3 sETs 3 sETs 3 sETs 10-15 REPs  12,10,8,8 REPs 10 -12 REPs 12 REPs 12 REPs 10 REPs 12 REPs

DAY 2 CHEsT &TRICEPs

CABLE IRON CROSSES BENCH pRESS SINGLE ARM DUMBBELL pRESS GIANT TRICEp SET 3 sETs 4 sETs 4 sETs 4 sETs 15 REPs 15, 12, 10, 8, 8 REPs 10 REPs 10 REPs 10 REPs EACH EXERCIsE = 30 REPs 20 REPs (10 REPs EACH sIdE) INCLINE DUMBBELL FLY W/ CLOSE pRESS 4 sETs,

CROSS BENCH ALTERNATING TRICEpS DIpS 4 sETs

DAY 3 LEGs, SHOULdERs & Abs

SQUATS ROMANIAN DEADLIFTS WALKING LUNGES OVERHEAD pRESS LYING SIDE LATERAL RAISE STEERING WHEELS SHRUGS STANDING CALF RAISES HANGING LEG RAISE CABLE TWISTS AB MACHINE CRUNCH 6 SETs 5 SETs 4 SETs 5 sETs 4 SETs 4 SETs 4 SETs 4 SETs 3 SETs 3 SETs 4 SETs 20 (WARMUP sET), 15, 12, 10, 8, 8 12 REPs 12 STEPs PER sET 15, 12, 10, 8, 8 12 REPs 30 SECONds 12 REPs 15 REPs 20 REPs 15 REPs 10 REPs