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Updated Buff Dudes Workout
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The Updated Buff Dudes Workout routine by nolifegamer101 is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This workout was base off of Buff Dudes from Youtube. If you interested please check them out. I have altered the workout for my own benefits and gains, Not for any monetary reasons. Again please check out Buff dudes. Funny and informative. https://www.youtube.com/user/buffdudes
Routine detail
Tue
Back & Biceps
Est. 51 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Wed
Shoulders & Trapezius
Est. 101 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Elliptical Training
1 Set
Fri
Legs and Calves
Est. 54 min
8 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Sun
Chest & Triceps
Est. 60 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Indoor Cycling
1 Set
