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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 4 – FULL BODY + ISO
DAY 4 – FULL BODY + ISO
Full Body:
Box Squats 4 Sets x 8 Reps
Bent Over Alternating Row 4 Sets x 8 Reps
Alternating Incline Press 4 Sets x 8 Reps
Alternating Shoulder Press 4 Sets x 8 Reps
Isolation:
Bent Over Shoulder Extensions 3 Sets x 10 Reps
Underhand Fly 3 Sets x 10 Reps
Core:
Reverse Crunch 3 Sets x 15 Reps
That completes day 4 of phase 2. See you next time for PHASE 3!
STAY BUFF.