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12 week program - buff dudes pt 2
Bulking
Beginner
Barbell
Plan Details
The 12 week program - buff dudes pt 2 routine by jovellvance is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest + Triceps + Abs
Est. 56 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
kneeling landmine press
4 Sets x 12 Reps
dumbell underhand fly
4 Sets x 12 Reps
Bench Dip
3 Sets x 20 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
landmine 180s
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 2
Back + Biceps
Est. 58 min
7 exercises
Barbell Rear Delt Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
single arm dumbell row
4 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Day 3
Legs + Calves + Abs
Est. 74 min
9 exercises
Barbell Squat
4 Sets x 12 Reps
jumping split squat
4 Sets x 20 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
overhead Bulgarian squat
4 Sets x 10 Reps
Dumbbell Hamstring Curl
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 20 Reps
Donkey Calf Raise
3 Sets x 15 Reps
Plank
3 Sets
plyometric sit ups
3 Sets x 20 Reps
Day 4
Shoulders + Traps + Forearms
Est. 61 min
7 exercises
Dumbbell Cuban Press
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Barbell Behind the Back Shrug
4 Sets x 15 Reps
finger curl
3 Sets x 15 Reps
