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BUFF dudes 12 weeks cutting plan p 1-3
General
Advanced
Barbell
Plan Details
The BUFF dudes 12 weeks cutting plan p 1-3 routine by streetfarmers is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Back & Biceps
Est. 63 min
8 exercises
Vacuum
4 Sets
pull up band
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Day 2
Chest & Triceps
Est. 59 min
7 exercises
Sit-Up
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell incline close press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 30 Reps
Day 3
Legs & Calves
Est. 55 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Hack Squat
4 Sets x 10 Reps
Dumbbell split squat
4 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Day 4
Shoulders & Trapezius
Est. 56 min
7 exercises
Sit-Up
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Seated One-Arm Arnold Press
4 Sets x 10 Reps
Barbell Rear Delt Row to Neck
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Air Bike
3 Sets x 15 Reps
Day 5
Choice of the day
Est. 58 min
7 exercises
Reverse Crunch
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Landmine press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
cable one arm low cross
4 Sets x 10 Reps
