12 week program - buff dudes pt 2
jovellvance avatar jovellvance
Sep 18th 2018
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12 week program - buff dudes pt 2

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3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back + Biceps  7 exercises, 57 mins
Barbell Rear Delt Row exercise demonstration
Barbell Rear Delt Row

4x12 reps

rest: 60s audio icon
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Barbell Deadlift exercise demonstration
Barbell Deadlift

4x12 reps

rest: 60s audio icon
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4x12 reps

rest: 60s
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Barbell Good Morning exercise demonstration
Barbell Good Morning

3x12 reps

rest: 60s audio icon
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Pull-Up exercise demonstration
Pull-Up

3x12 reps

rest: 60s audio icon
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EZ Bar Curl exercise demonstration
EZ Bar Curl

3x10 reps

rest: 60s audio icon
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Dumbbell Zottman Curl exercise demonstration
Dumbbell Zottman Curl

3x10 reps

rest: 60s audio icon
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Legs + Calves + Abs  9 exercises, 1 hr 13 mins
Barbell Squat exercise demonstration
Barbell Squat

4x12 reps

rest: 60s audio icon
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4x20 reps

rest: 60s
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Barbell Glute Bridge exercise demonstration
Barbell Glute Bridge

4x12 reps

rest: 60s audio icon
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4x10 reps

rest: 60s
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Dumbbell Hamstring Curl exercise demonstration
Dumbbell Hamstring Curl

4x12 reps

rest: 60s audio icon
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Machine Calf Raise exercise demonstration
Machine Calf Raise

3x20 reps

rest: 60s audio icon
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Donkey Calf Raise exercise demonstration
Donkey Calf Raise

3x15 reps

rest: 60s audio icon
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Plank exercise demonstration
Plank

3x12 reps

rest: 30s audio icon
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3x20 reps

rest: 30s
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Shoulders + Traps + Forearms  7 exercises, 1 hr 0 min
Dumbbell Cuban Press exercise demonstration
Dumbbell Cuban Press

3x12 reps

rest: 60s audio icon
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Barbell Military Press exercise demonstration
Barbell Military Press

4x12 reps

rest: 60s audio icon
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Dumbbell One-Arm Shoulder Press exercise demonstration
Dumbbell One-Arm Shoulder Press

4x12 reps

rest: 60s audio icon
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Dumbbell Lateral Raise (Side-Lying) exercise demonstration
Dumbbell Lateral Raise (Side-Lying)

3x12 reps

rest: 60s audio icon
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Dumbbell Bent-Over Reverse Fly exercise demonstration
Dumbbell Bent-Over Reverse Fly

3x12 reps

rest: 60s audio icon
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Barbell Behind the Back Shrug exercise demonstration
Barbell Behind the Back Shrug

4x15 reps

rest: 60s audio icon
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3x15 reps

rest: 60s
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