Ryknow7560

Jan 31st 2019

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Buff Dudes 12 Week Plan (Phase 4)

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1 - Back & Chest 8 exercises, 1 hr 5 mins

Day 2 - Legs 7 exercises, 1 hr 11 mins

Day 3 - Shoulders & Trapezius 7 exercises, 50 mins

Dumbbell Lateral Raise	4x10 reps	rest: 0s
Dumbbell Seated Alternating Arnold Press	4x10 reps	rest: 60s
Cable Rope Face Pull	4x10 reps	rest: 0s
Dumbbell Bent-Over Raise	4x10 reps	rest: 60s
Barbell Upright Row	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
	4x10 reps	rest: 60s

Day 4 - Triceps and Biceps 8 exercises, 1 hr 1 min

Barbell Bench Press (Close Grip)	4x10 reps	rest: 0s
Three Bench Dip	4x10 reps	rest: 90s
	4x10 reps	rest: 0s
Cable Bicep Curl (Supine)	4x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x24 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x24 reps	rest: 60s

Day 5 - Legs 2 7 exercises, 56 mins

Barbell Front Squat	4x10 reps	rest: 0s
Split Jump	4x20 reps	rest: 120s
	4x10 reps	rest: 0s
	4x10 reps	rest: 60s
Machine Kneeling Leg Curl	3x20 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	3x20 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s

Day 6 - Chest & Back 8 exercises, 58 mins

Barbell Bent-Over Row	4x10 reps	rest: 0s
Barbell Bench Press	4x10 reps	rest: 120s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 0s
Barbell Incline Bench Press	4x10 reps	rest: 120s
	4x10 reps	rest: 0s
	4x10 reps	rest: 75s
Back Hyperextension	3x12 reps	rest: 0s
	3x12 reps	rest: 60s