B.U.F.F. DUDES 3 Day Workout Split routineDAY 1 Back & BicepS

DAY 2 cheSt &tricepS

DAY 3 legS, ShoulDerS & aBS

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

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)

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