Fitness Workout
Buff Dudes Dumbbell Gym or Home Workout Plan
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BUFF DUDES DUMBBELL ONLY PLAN | Day 3, Phase 2

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 2 – Full Body Plus

Note: In this second phase you’ll notice it’s titled “full body plus”. That’s because it’s introducing isolation movements to further the involvement of the smaller muscle groups while still focusing on the compound exercises. We’ll also be increasing the days you’ll be lifting. Making the compound movements slightly more complicated or difficult to further the overload on your body and sparking the adaptation process so you can continue seeing results.

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

DAY 3 – FULL BODY + ISO

Full Body:
Squat Jumps (weighted) 4 Sets x 8 Reps
Incline “high row” 4 Sets x 8 Reps
Twisting Incline Press 4 Sets x 8 Reps
Push Press 4 Sets x 8 Reps

Isolation:
Single Arm French Press 3 Sets x 10 Reps
Concentration Curls 3 Sets x 10 Reps

Core:
Weighted Crunches 3 Sets x 15 Reps

That completes day 3 of phase 2. See you next time for PHASE 2, Day 4!

STAY BUFF.

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