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Jul 18th 2017

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B.U.F.F Dudes 12 week program week 7-9

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RATING: 100 (FROM 2 JEFIT MEMBERS)

5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

At this point in the program the body is increasing in strength and size. It will take more stress to continue to progress in results and this is the reason we want to workout the major muscles twice a week in different combinations. Switching things up in the program will not only keep the body guessing but will also keep your mind stimulated through a brutal 12 week program.

Chest & Back 8 exercises, 42 mins

Pull-Up	4x20 reps	rest: 30s
Barbell Incline Bench Press	4x15,12,10,8 reps	rest: 30s
Machine Seated Row	4x12,10,8,8 reps	rest: 30s
Dumbbell Bench Press	4x12,10,8,8 reps	rest: 30s
Dumbbell Pullover	4x10 reps	rest: 30s
	4x10 reps	rest: 30s
Dumbbell One-Arm Row	4x12,10,8,8 reps	rest: 30s
Weighted Tricep Dip	4x12,10,8,8 reps	rest: 30s

Legs 7 exercises, 42 mins

Barbell Squat	5x20,12,10,8,4 reps	rest: 60s
Barbell Romanian Deadlift	4x12,10,8,8 reps	rest: 60s
Dumbbell Lunge	4x10 reps	rest: 60s
Hack Squat	4x12,10,8,8 reps	rest: 30s
Machine Leg Curl (Prone)	3x12 reps	rest: 30s
Machine Leg Extension	3x12 reps	rest: 30s
Machine Seated Calf Raise	5x20,12,10,8,8 reps	rest: 30s

Shoulder 7 exercises, 40 mins

Barbell Military Press	5x15,12,10,8,6 reps	rest: 60s
Dumbbell Lateral Raise	4x12,10,8,8 reps	rest: 30s
	4x12,10,8,8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	4x10 reps	rest: 30s
	4x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 30s
Barbell Shrug	5x15,12,10,8,8 reps	rest: 30s

Back Bicep 7 exercises, 41 mins

Barbell Deadlift	5x12,10,8,6,2 reps	rest: 60s
Cable Seated Row	4x12,10,8,8 reps	rest: 30s
Cable Shoulder Extension	4x10 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 30s
Barbell Curl	4x12,10,8,6 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	4x10 reps	rest: 30s

Chest Triceps 7 exercises, 40 mins

	4x10 reps	rest: 60s
Barbell Bench Press	4x12,10,8,8 reps	rest: 60s
	4x12 reps	rest: 60s
Dumbbell Decline Bench Press	4x12,10,8,8 reps	rest: 60s
EZ Bar Tricep Extension	4x12,10,8,6 reps	rest: 30s
Cable Shoulder Extension	3x10 reps	rest: 30s
Bench Dip	3x10 reps	rest: 30s

Legs 6 exercises, 41 mins

Machine Leg Press	5x20,12,10,8,6 reps	rest: 60s
Dumbbell Step-Up	4x10 reps	rest: 30s
Dumbbell Stiff-Leg Deadlift	4x10 reps	rest: 60s
	3x12 reps	rest: 30s
Machine Leg Curl (Prone)	3x12 reps	rest: 30s
Barbell Standing Calf Raise	5x15,12,10,8,8 reps	rest: 60s