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Description

Based on the B.U.F.F. Dudes 12 week program phase lll. All credits go to them. I will be updating the description of some of the workouts. You can choose if you want to stick with the 2 min rest depending of your goals.


Exercises

Set 1: 4 rounds
Seated Dumbbell Press
Seated Dumbbell Press
30 seconds
Rest
Rest
1 min 30 secs

Set 2: 4 rounds
Alternating Standing Arnold Press
30 seconds
Transition
Transition
10 seconds
Cable Reverse Fly
25 seconds
Rest
Rest
2 minutes

Set 3: 3 rounds
Single Arm Dumbbell Lateral Raise
35 seconds
Transition
Transition
10 seconds
Face Pulls
30 seconds
Rest
Rest
2 minutes

Set 4: 3 rounds
Dumbbell Shrug
20 seconds
Farmers Walk
Farmers Walk
1 minute
Rest
Rest
2 minutes

Set 5: 3 rounds
Reverse Crunches
Reverse Crunches
30 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
Dumbbell Windmills
45 seconds
Rest
Rest
30 seconds


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