Buff
General
Beginner
Dumbbell
Plan Details
The Buff routine by GTATurbo is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Designed to bring on the buff!
Routine detail
Day 1
Chest & Abs
Est. 115 min
14 exercises
Stationary Bike
1 Set
Crunch
3 Sets x 12 Reps
Stability Ball Push-Up
3 Sets x 20 Reps
Stability Ball Trunk Rotation
3 Sets x 24 Reps
Machine Fly
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Seated Bench Leg Pull-In
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 24 Reps
Dumbbell Side Bend
3 Sets x 24 Reps
Day 2
Back & Legs
Est. 111 min
13 exercises
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Step-Up
3 Sets x 12 Reps
Barbell Clean Deadlift
3 Sets x 12 Reps
Barbell Clean Pull
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 24 Reps
Day 3
Shoulders & Arms
Est. 130 min
15 exercises
Elliptical Training
1 Set
Machine Shoulder Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 20 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 24 Reps
Dumbbell Incline Spider Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 24 Reps
21s
3 Sets x 21 Reps
Dumbbell Side Bend
3 Sets x 24 Reps
Day 4
Chest & Arms
Est. 99 min
11 exercises
Elliptical Training
1 Set
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 24 Reps
