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Buff
AUDIO TIP
General
Intermediate
None
Plan Details
The Buff routine by brys.mcmillan is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Push
Est. 141 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 10,8,8 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8,10,10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 8,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 8,10,10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Wed
Pull Day
Est. 167 min
13 exercises
Machine Seated Row
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Thu
Legs
Est. 109 min
9 exercises
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 6,8,10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Sat
Push Day
Est. 154 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Sun
Pull/leg Day
Est. 196 min
15 exercises
Machine Seated Row
3 Sets x 10 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Incline Pulldown (Supine)
3 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15,10,10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
