buff dudes cut phase 1 (weeks 1-3)
Shared By : BarakLevin VIP
Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 11 / 679

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Description

Day 1 Legs Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 90 sec 8 4 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 90 sec 8 4 Progress Chart

Upper Legs

Barbell Hack Squat Barbell Hack Squat 90 sec 8 4 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 90 sec 8 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 90 sec 15 5 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 8 3 Progress Chart
Day 2 Back & Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 8 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 8 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 8 3 Progress Chart
Day 3 Hiit For funzies
Day 4 Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 8 4 Progress Chart

Chest

Dumbbell incline close press 90 sec 8 4 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 90 sec 8 4 Progress Chart

Triceps

Dumbbell One Arm Triceps Extension Dumbbell One Arm Triceps Extension 90 sec 8 3 Progress Chart

Triceps

Barbell Reverse Grip Skullcrusher Barbell Reverse Grip Skullcrusher 90 sec 8 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 90 sec 15 3 Progress Chart
Day 5 Shoulders and Traps
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 90 sec 8 4 Progress Chart

Shoulders

Dumbbell One Arm Seated Arnold Press Dumbbell One Arm Seated Arnold Press 90 sec 8 4 Progress Chart

Back

Barbell face pulls 90 sec 8 4 Progress Chart

Shoulders

Dumbbell Seated Side Lateral Raise Dumbbell Seated Side Lateral Raise 90 sec 8 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 90 sec 8 3 Progress Chart

Abs

Air Bike Air Bike 90 sec 15 3 Progress Chart