Buff Dudes 12 week Version 3 Weeks 1-3
Kalebro avatar Kalebro
Apr 29th 2018
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Buff Dudes 12 week Version 3 Weeks 1-3

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3 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 2  7 exercises, 1 hr 1 min
Dumbbell Incline Bench Press exercise demonstration
Dumbbell Incline Bench Press

4x12 reps

rest: 65s audio icon
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Barbell Bench Press exercise demonstration
Barbell Bench Press

4x10 reps

rest: 90s audio icon
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4x10 reps

rest: 65s
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Cable Cross-Over exercise demonstration
Cable Cross-Over

3x15 reps

rest: 65s audio icon
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4x10 reps

rest: 65s
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Dumbbell Alternating Front Raise exercise demonstration
Dumbbell Alternating Front Raise

3x12 reps

rest: 65s
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

3x12 reps

rest: 65s audio icon
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Day 3  6 exercises, 57 mins
Barbell Squat exercise demonstration
Barbell Squat

4x12 reps

rest: 90s audio icon
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Dumbbell Walking Lunge exercise demonstration
Dumbbell Walking Lunge

3x10 reps

rest: 90s audio icon
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Barbell Romanian Deadlift exercise demonstration
Barbell Romanian Deadlift

4x12 reps

rest: 90s audio icon
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Barbell Glute Bridge exercise demonstration
Barbell Glute Bridge

3x10 reps

rest: 65s audio icon
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3x12 reps

rest: 65s
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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

5x10 reps

rest: 65s audio icon
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Day 4  7 exercises, 1 hr 2 mins
Barbell Bench Press (Close Grip) exercise demonstration
Barbell Bench Press (Close Grip)

4x10 reps

rest: 90s audio icon
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3x12 reps

rest: 65s
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Cable Tricep Kickback exercise demonstration
Cable Tricep Kickback

3x12 reps

rest: 65s audio icon
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Cable Front Lat Pulldown (Close Grip) exercise demonstration
Cable Front Lat Pulldown (Close Grip)

4x10 reps

rest: 65s audio icon
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Barbell Curl exercise demonstration
Barbell Curl

3x12 reps

rest: 65s audio icon
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Dumbbell Alternating Hammer Curl exercise demonstration
Dumbbell Alternating Hammer Curl

3x10 reps

rest: 65s audio icon
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Barbell Shrug exercise demonstration
Barbell Shrug

5x10 reps

rest: 90s audio icon
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