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BUFF DUDES DUMBBELL ONLY PLAN | Day 4, 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 4 – SHOULDERS & TRAPS
Hang Clean Press 4 Sets x 12 Reps
Scott Press 4 Sets x 12 Reps
Windmill Press 4 Sets x 12 Reps
Front Raise //Superset// Lateral Raise //Superset// Reverse Fly 4 Sets x 10 Reps (each exercise)
Seated Shrugs 4 Sets x 12 Reps
Core:
Weighted Crunches 3 Sets x 25 Reps
That completes day 4 of phase 4. Congratulations, you’re finished! Hope you enjoyed our dumbbell only plan!
STAY BUFF.
