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Buff Vatos
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Buff Vatos routine by GregGarcia is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
legs
Est. 60 min
7 exercises
Barbell Standing Calf Raise
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Squat
6 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Kettlebell One-Arm Swing
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Wed
back and biceps
Est. 59 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Drag Curl
4 Sets x 8 Reps
Thu
chest and triceps
Est. 240 min
8 exercises
Barbell Bench Press
8 Sets x 121088 Reps
Leverage Incline Chest Press
5 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 121088 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Barbell Incline Bench Press (Close Grip)
4 Sets x 12 Reps
Fri
shoulders and traps
Est. 240 min
12 exercises
Dumbbell Cuban Press
3 Sets x 15 Reps
Barbell Military Press
4 Sets x 1512108 Reps
Dumbbell One-Arm Upright Row
4 Sets x 10 Reps
steering wheels
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 12 Reps
front to lateral raise
4 Sets x 10 Reps
Cable External Rotation
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Sat
legs
Est. 240 min
8 exercises
Machine Leg Press
6 Sets x 20121086 Reps
Dumbbell Stiff-Leg Deadlift
6 Sets x 10 Reps
Dumbbell Plie Squat
4 Sets x 8 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Machine Single-Leg Extension
5 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 15121088 Reps
Sun
chest and back
Est. 240 min
9 exercises
Pull-Up
6 Sets x 20 Reps
Barbell Bench Press
6 Sets x 121088 Reps
Barbell Bent-Over Row
4 Sets x 121088 Reps
Dumbbell Incline Bench Press
5 Sets x 1512108 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dip
4 Sets x 121088 Reps
Hanging Leg Raise
4 Sets x 10 Reps
