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B.U.F.F Dudes 12 week program week 4-6
General
Intermediate
Barbell
Plan Details
The B.U.F.F Dudes 12 week program week 4-6 routine by jdm1227 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
These weeks will be concentrating on bringing the lower body up by working it out twice a week and letting the upper body get more rest in between workouts
Routine detail
Mon
Legs Calves
Est. 43 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Barbell Squat
5 Sets x 20,12,10,8,6 Reps
Barbell Romanian Deadlift
4 Sets x 12,10,8,8 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Tue
Chest Back
Est. 51 min
8 exercises
Barbell Deadlift
5 Sets x 15,12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 15,12,10,8 Reps
Pull-Up
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 12,10,8,8 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12,10,8,8 Reps
Dumbell incline fly to close press
4 Sets x 10 Reps
Wed
Shoulders
Est. 44 min
6 exercises
Dumbbell Arnold Press
4 Sets x 12,10,8,8 Reps
single cable lateral raise behind back
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 10 Reps
Barbell Bradford Rocky Press
2 Sets x 20 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Thu
triceps and biceps
Est. 42 min
6 exercises
Barbell Tricep Extension
4 Sets x 15,12,10,8 Reps
Barbell Curl
4 Sets x 15,12,10,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dip
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Fri
Legs
Est. 43 min
5 exercises
Machine Leg Press
5 Sets x 20,12,10,8,6 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12,10,8,8 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 12 Reps
Donkey Calf Raise
4 Sets x 15 Reps
