Fitness Workout
Buff Dudes Dumbbell Gym or Home Workout Plan
Grab the DUMBBELL ONLY 12 WEEK PLAN: http://bit.ly/dumbbellplan

Find all our Dumbbell Plan videos here: https://www.youtube.com/playlist?list=PLTf-ZXYjmIgYFBDAWnIxKCE3IJVBezqYx

? http://eepurl.com/cTlXxf ? Subscribe to our newsletter for weekly food recipes, exercise tutorials and Buff Dudes updates.

GRAB OUR WORKOUT PLANS: https://www.buffdudes.us/pages/buff-dudes-workout-plans

Our Favorite Workout Equipment & Kitchen Items: https://www.amazon.com/shop/buffdudes

BUFF DUDES DUMBBELL ONLY PLAN | Day 1, Phase 3

Over the course of the next 12 weeks I’ll be going through an intense program featuring dumbbells only. Be sure to follow along!!

PHASE 3 – UPPER/LOWER SPLIT

Note: Now that your body has had a sufficient amount of time to adapt to full body workouts, time to switch things up once again. We’ll be splitting the body into two categories throughout the week: Lower and Upper. This will bring more focus into the selected muscle groups by maximising the volume per workout and therefore continuing to increase the overload on the body, forcing more adaptation to occur and furthering your progress.

{before each workout}
Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 – 15 minutes
Rest Times Between Sets: 60 – 90 seconds

DAY 1 – LOWER
Sumo to Goblet Squat 4 Sets x 10 Reps
Elevated Hip Thrusts 4 Sets x 10 Reps
Walking Lunges 4 Sets x 10 Reps
RDL’s 4 Sets x 10 Reps
Standing Calf Raise 4 Sets x 10 Reps
Core:
Russian Twists 3 Sets x 50 Reps (25 Each Side)

That completes day 1 of phase 3. See you next time for day 2, phase 3!

STAY BUFF.

Products You May Like

Articles You May Like

15 Min Atomic Calisthenics Workout – HASfit Body Weight Workouts – Strength Bodyweight Exercises
Questified Mini Corn Dogs
2022 Effective Workout Plan For Weight Loss | No Gym Required | Friday Workout – Day 05 | Esh R
Easy to Follow 20 Minute Salsa Dance Workout
What’s a Menstrual Disc, and Is It Better Than a Menstrual Cup? We Asked an Ob-Gyn

Leave a Reply

Your email address will not be published.