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Buff Dudes 12 Week Plan (Phase 2)

Ryknow7560

Sep 30th 2018

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Buff Dudes 12 Week Plan (Phase 2)

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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Day 1 - Legs & Calves 6 exercises, 1 hr 2 mins

	Barbell Squat	5x8 reps	rest: 90s
	Dumbbell Step-Up	4x20 reps	rest: 90s
	Dumbbell Deadlift	4x10 reps	rest: 60s
		3x20 reps	rest: 60s
	Barbell Romanian Deadlift	3x10 reps	rest: 60s
	Machine Seated Calf Raise	4x12 reps	rest: 60s

Day 2 - Back, Trapezius & Biceps 7 exercises, 1 hr 4 mins

	Barbell Deadlift	4x7 reps	rest: 120s
	Barbell Bent-Over Row	4x8 reps	rest: 75s
	V Bar Pull-Up	4x8 reps	rest: 90s
	Barbell Pullover	3x12 reps	rest: 60s
	Dumbbell Shoulder Shrug	4x12 reps	rest: 60s
	Barbell Bicep Drag Curl	3x12 reps	rest: 60s
	Dumbbell Incline Curl	3x12 reps	rest: 60s

Day 3 - Chest & Triceps 6 exercises, 1 hr 0 min

	Dumbbell Bench Press	4x10 reps	rest: 90s
	Barbell Incline Bench Press	4x10 reps	rest: 90s
	Dumbbell One-Arm Bench Press	3x20 reps	rest: 60s
	Dumbbell Incline Fly	3x12 reps	rest: 60s
	Dumbbell One-Arm Tricep Extension	3x24 reps	rest: 60s
	Bench Dip	3x10 reps	rest: 60s

Day 4 - Deltoids & Forearms 6 exercises, 51 mins

	Barbell Military Press	4x9 reps	rest: 120s
	Kettlebell Arnold Press	3x20 reps	rest: 60s
		4x12 reps	rest: 60s
	Dumbbell Lateral Raise	4x12 reps	rest: 60s
	Barbell Reverse Curl	3x12 reps	rest: 0s
		3x12 reps	rest: 60s

Day 5 - Legs 2 5 exercises, 54 mins

	Barbell Front Squat	4x9 reps	rest: 120s
	Barbell Glute Bridge	4x12 reps	rest: 60s
		4x16 reps	rest: 60s
	Kettlebell Single-Leg Deadlift	4x24 reps	rest: 0s
	Machine Calf Raise	4x12 reps	rest: 60s

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