B.U.F.F. DUDES 3 Day Workout Split Routine DAY 1 Back & Biceps 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

DAY 2 Chest &Triceps 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)

DAY 3 Legs, Shoulders & Abs 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