B.U.F.F. DUDES
3 Day Workout Split Routine
DAY 1 Back & Biceps
Pull-Ups
4 sets
10-15 reps Under hand bent over rows
4 sets
12,10,8,8 reps
Lawn mowers
4 sets
10 -12 reps
Back extensions
4 sets
12 reps
Incline bench curls
3 sets
12 reps
Preacher bench curls
3 sets
10 reps
Hammer rope curls
3 sets
12 reps
Cable iron crosses
3 sets
15 reps
Bench press
4 sets
15, 12, 10, 8, 8 reps
DAY 2 Chest &Triceps
Incline dumbbell fly w/ close press 4 sets,
10 reps
Single arm dumbbell press
4 sets
10 reps
Giant Tricep set
4 sets
10 reps each exercise = 30 reps
Cross bench alternating triceps dips 4 sets
20 reps (10 reps each side)
DAY 3 Legs, Shoulders & Abs
Squats
6 Sets
20 (Warmup set), 15, 12, 10, 8, 8
Romanian deadlifts
5 Sets
12 Reps
Walking lunges
4 Sets
12 Steps per set
Overhead press
5 sets
15, 12, 10, 8, 8
Lying side lateral raise
4 Sets
12 Reps
Steering wheels
4 Sets
30 Seconds
Shrugs
4 Sets
12 Reps
Standing calf raises
4 Sets
15 Reps
Hanging leg raise
3 Sets
20 Reps
Cable twists
3 Sets
15 Reps
Ab machine crunch
4 Sets
10 Reps