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BUFF DUDES DUMBBELL ONLY PLAN | Day 3, 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 3 – LOWER

Bulgarian Split Squat 4 Sets x 10 Reps
Dumbbell Swings (like kettlebell swings) 4 Sets x 10 Reps
Farmer Squat //Superset// Farmer Walks 4 Sets x 10 Reps // Walk 50 Meters
Single Leg RDL’s 4 Sets x 10 Reps (each side)
Seated Calf Raise 4 Sets x 10 Reps

Core:
Superman’s 3 Sets x 20 Reps

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

STAY BUFF.