BUFF dudes

This is a beginner guide or workout plan to lose weight.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Back Squats

Romanian Deadlift (Dumbbell)

Barbell Hack Squat

Split Squat (Dumbbell)

Seated Calf Raise

Cable Crunch

Pull-Up (Bodyweight)

Pendlay Row

Single Arm Row (Dumbbell)

Bicep Curl (Barbell)

Alternating Dumbbell Curl

Bent Leg Raise

Bench Press (Barbell)

Incline Bench Press (Barbell)

Dip (Bodyweight)

Reverse Grip Skull Crusher

Oblique Crunch

French Press

Overhead Press (Machine)

Arnold Press

Barbell Row

Lateral Raise (Dumbbell)

Shrug (Barbell)

Bicycle Crunch

Deadlift (Barbell)

T-Bar Row

Straight Arm Pulldown

Cable Crossover

Abs Crunch (Bodyweight)

Bench Press (Dumbbell)

Front Squat (Barbell)

Walking Lunge

Leg Extension

Hamstring Curl

Push Press (Barbell)

Upright Row (Dumbbell)

Face Pull

Front Raise

Shrug (Dumbbell)

Reaching Situp

Lying Tricep Extension (Barbell)

Tricep Extension (Cable)

Underhand Lat Pulldown

Hammer Curl

Preacher Curl (Barbell)

Hanging Leg Raise

Leg Press

Step-Up (Weighted)

Hack Squat

Single Leg Romanian Deadlift

Standing Calf Raise

Incline Bench Press (Dumbbell)

Landmine Press

Skull Crusher (Barbell)

Wood Chop

Glute Bridge (Barbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Seated Wide-Grip Row (Cable)

Bicep Curl (Dumbbell)

Decline Crunch (Weighted)

Lying Reverse Fly

Russian Twist (Dumbbell)

Plank

0 reviews for BUFF dudes