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Buff
Cutting
Advanced
Dumbbell
Plan Details
The Buff routine by jokey is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Biceps Day
Est. 41 min
5 exercises
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Day 2
Triceps Day
Est. 43 min
5 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Day 3
Back Day
Est. 41 min
5 exercises
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Day 3
Lower Body Workout Day
Est. 10 min
2 exercises
Single-Leg Calf Raise
3 Sets x 12 Reps
Prisoner Squat
3 Sets x 12 Reps
Day 4
Shoulders Day
Est. 50 min
6 exercises
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Smith Machine Upright Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Day 5
Abs & Core Workout Day
Est. 5 min
1 exercise
Oblique Crunch
3 Sets x 12 Reps
