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This workout was base off of Buff Dudes from Youtube. If you interested please check them out.
I have altered the workout for my own benefits and gains, Not for any monetary reasons.
Again please check out Buff dudes. Funny and informative.
https://www.youtube.com/user/buffdudes
Barbell Incline Bench Press
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4x12 reps |
rest: 45s
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Barbell Bench Press
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4x12 reps |
rest: 45s
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Dumbbell Incline Fly
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4x10 reps |
rest: 45s
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Dip
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4x15 reps |
rest: 45s
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EZ Bar French Press
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4x12 reps |
rest: 45s
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Cable Tricep Kickback
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4x10 reps |
rest: 45s
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Barbell Deadlift
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4x20 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 45s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 45s
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Barbell Bent-Over Row (Reverse Grip)
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4x12 reps |
rest: 45s
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Dumbbell Alternating Incline Curl
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4x10 reps |
rest: 45s
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Dumbbell One-Arm Preacher Curl
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4x10 reps |
rest: 45s
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EZ Bar Curl
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3x8 reps |
rest: 60s
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Barbell Deep Squat
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4x15 reps |
rest: 45s
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Bodyweight Lunge
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4x10 reps |
rest: 45s
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Machine Leg Press
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4x12 reps |
rest: 45s
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Machine Seated Leg Curl
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4x12 reps |
rest: 45s
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Machine Seated Calf Raise
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4x15 reps |
rest: 45s
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Machine Leg Curl (Prone)
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4x12 reps |
rest: 45s
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Dumbbell Seated Shoulder Press
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4x15 reps |
rest: 45s
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Barbell Upright Row
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4x12 reps |
rest: 45s
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Dumbbell Seated Arnold Press
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4x12 reps |
rest: 45s
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Dumbbell Alternating Deltoid Raise
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4x10 reps |
rest: 45s
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Cable Rope Face Pull
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4x12 reps |
rest: 45s
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Barbell Shrug
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4x12 reps |
rest: 45s
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