BUFF DUDES BULKING BOOK FREE EDITION.pdf

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BULKING BOOK WARNING Exercise is inherently strenuous and potentially dangerous. Consult your physician before starting any exercise program. BUFF DUDES are not responsible for injuries or health problems incurred as a result of exercise or related advice. Stay safe. Stay BUFF. W ARNING! phase 1 weeks 1 - 2  STRENGTH NOTE: The goal in this phase is to not only find
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  B U LK I N  G   B O OK  Exercise is inherently strenuous and potentially dangerous. Consult your physician before starting any exercise program. BUFF DUDES are not responsible  for injuries or health problems incurred as a result of exercise or related advice. Stay safe. Stay BUFF. WARNING  47 WEEKS 1 - 2  STRENGTH phase  1 NOTE: The goal in this phase is to not only find your strengths and weaknesses, but also set the standard for the upcoming phases. As you can see, this is a fairly simple phase so you’ll want to focus on form, function and getting confident in lifting HEAVY. Track your weights and try to increase the load slightly for the second week. Even small increments of 2 1/2lbs to 5lbs are considered good progress. DAY 1 – FULL BODY {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT:  85% 1RM REST TIMES:  90 – 120 SECONDS BETWEEN SETS PUSH PRESS 3 SETS X 6 REPS FRONT SQUATS  3 SETS X 6 REPS SEATED V-GRIP ROW 3 SETS X 6 REPS INCLINE BARBELL PRESS  3 SETS X 6 REPS CORE: PLANKS  3 SETS X 60 SECONDS DAY 2 – FULL BODY {10 MINUTE WARM UP AND/OR MOBILITY DRILLS}   WORKOUT:  85% 1RM  REST TIMES:  90 – 120 SECONDS BETWEEN SETS TRAP BAR DL  3 SETS X 6 REPS FARMER’S WALK 3 SETS X MAX TIME RACK PULL  3 SETS X 6 REPS DIPS (WEIGHTED)  3 SETS X 6 REPS CORE: LEG RAISE (FULL ROM) 3 SETS X 10 REPS DAY 3 – FULL BODY {10 MINUTE WARM UP AND/OR MOBILITY DRILLS}   WORKOUT:  85% 1RM REST TIMES:  90 – 120 SECONDS BETWEEN SETS BACK SQUAT  3 SETS X 6 REPS T-BAR ROW 3 SETS X 6 REPS OVERHEAD PRESS  3 SETS X 6 REPS CLOSE GRIP PRESS  3 SETS X 6 REPS CORE: WOOD CHOPS  3 SETS X 10 REPS (EACH SIDE)  48 WEEKS 3 - 4 NOTE:  In this phase we’ll be focusing on the involvement of more muscle fibers throughout each muscle group, and introduce isolation exercises to help recruit more activation in focused areas. The volume will increase as the weights will lower, but as any buff dude will know, the intensity will always be turned to 11. DAY 1 – UPPER PUSH {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT:  75% 1RM REST TIMES:  60 – 90 SECONDS BETWEEN SETS BENCH PRESS (DB)  4 SETS X 10 REPS DUMBBELL SEATED PRESS  4 SETS X 10 REPS WEIGHTED CHEST DIPS  4 SETS X 10 REPS LATERAL RAISE  4 SETS X 10 REPS SKULL CRUSHERS  4 SETS X 10 REPS CORE: ACCORDION CRUNCHES  3 SETS X 20 REPS DAY 2 – LOWER PUSH {10 MINUTE WARM UP AND/OR MOBILITY DRILLS} WORKOUT:  75% 1RM REST TIMES:  60 – 90 SECONDS BETWEEN SETS BACK SQUATS  4 SETS X 10 REPS SINGLE LEG PRESS  4 SETS X 10 REPS GLUTE BRIDGE  4 SETS X 10 REPS LEG EXT.  4 SETS X 10 REPS SEATED CALF RAISE  4 SETS X 10 REPS CORE: OTIS UP  3 SETS X 15 REPS
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