B.U.F.F Dudes 12 week program week 4-6

Workout Name : B.U.F.F Dudes 12 week program week 4-6

Shared By : hoodebaugh

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 49 / 1732

Average Rating

100

Based upon 2 vote(s)

 

Description

These weeks will be concentrating on bringing the lower body up by working it out twice a week and letting the upper body get more rest in between workouts

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Monday Legs Calves
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 20,12,10,8,6 5 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 60 sec 12,10,8,8 4 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 10 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 12 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 30 sec 12 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 30 sec 15 5 Progress Chart
Tuesday Chest Back
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 15,12,10,8,6 5 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 15,12,10,8 4 Progress Chart

Back

Pull Ups Pull Ups 30 sec 15 4 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12,10,8,8 4 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 30 sec 12 4 Progress Chart

Chest

Cable Cross Over Cable Cross Over 30 sec 12 4 Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 12,10,8,8 4 Progress Chart

Chest

Dumbell incline fly to close press 30 sec 10 4 Progress Chart
Wednesday Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Bradford Rocky Press Barbell Bradford Rocky Press 30 sec 20 2 Progress Chart

Shoulders

Dumbbell Standing Arnold Press Dumbbell Standing Arnold Press 60 sec 12,10,8,8 4 Progress Chart

Shoulders

single cable lateral raise behind back 60 sec 12 4 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 30 sec 12 4 Progress Chart

Shoulders

Barbell Front Raise Barbell Front Raise 60 sec 10 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 30 sec 12 5 Progress Chart
Thursday triceps and biceps
Muscle Exercise Name Timer Reps Sets Track

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 15,12,10,8 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 15,12,10,8 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 12 4 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 30 sec 12 4 Progress Chart

Triceps

Dip Dip 30 sec 15 4 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 30 sec 10 4 Progress Chart
Friday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Leg Press 60 sec 20,12,10,8,6 5 Progress Chart

Glutes

Barbell Glute Bridge Barbell Glute Bridge 60 sec 12 4 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 60 sec 12,10,8,8 4 Progress Chart

Upper Legs

Kettlebell One Legged Deadlift Kettlebell One Legged Deadlift 60 sec 12 4 Progress Chart

Lower Legs

Donkey Calf Raises Donkey Calf Raises 60 sec 15 4 Progress Chart