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BUFF DUDES DUMBBELL ONLY PLAN | Day 1, Phase 4

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 4 – CLASSIC SPLIT

Note: With this final phase we’ll be utilizing a classic hypertrophy based bodybuilding type split. Each major muscle group will have its own day, with some being paired with smaller muscle groups that share the same type of movement I.E. push or pull.

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

DAY 1 – LEGS

Squats (DB held on shoulders) 4 Sets x 12 Reps
Sumo Deads 4 Sets x 12 Reps
RDL’s 4 Sets x 12 Reps
Jumping Bulgarian Split Squats 4 Sets x 12 Reps
Lying Hamstring Curl 4 Sets x 12 Reps
Single Leg Seated Calf Raise 4 Sets x 12 Reps

Core:
Accordion Crunches 3 Sets x 30 Reps

That completes day 1 of phase 4. See you next time for PHASE 4, Day 2!

STAY BUFF.