Buff Dudes 3 Day Weekly Workout Split

Buff Dudes 3 Day Weekly Workout Split:

Chest & Back - Day 1

Pull ups (or pull downs) 10x10
Single arm dumbbell row 4x12
Barbell face pulls 4x12
Barbell pull overs 3x15
Alternating dumbbell press 4x10
Incline (wide to close) dumbbell press 4x10(each)
Reverse grip press//super set//underhand fly 3x12

Legs - Day 2

Goblet squats 5x15
Split squats 4x10 (each leg)
Cable RDL //super set// sissy squats 4x12
Dumbbell (or kettle bell) swings 4x15
Cable calf raise 4x12

Shoulder/triceps/biceps - day 3

Alt seated dumbbell press 4x12
Dumbbell upright row 4x12
Bent over front to lateral raise 3x10
Lying dumbbell tricep ext 3x12
Cable French press//superset//cable rope ext. 3x10
Dumbbell spider curls 3x12
Cable hammer curls//superset//zottman curls 3x10

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Buff Dudes / Fitness / 3 Day Weekly Workout Split
Directed/Edited by - Hudson
Starring - Brandon

Buff Dudes Logo by Brandon.
Da Vinci Buff Dude Logo by Joao

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