Buff Dudes YouTube Channel! Buff Dudes on Instagram! Follow the Buff Dudes on Facebook Follow the Buff Dudes on Twitter Add to Circles

Monday, February 16, 2015

12 Week Plan - Gym Edition - Phase 1 - Day 1

Here we go dudes n' grrrls - Phase 1, Day 1 of the 12 Week Plan: Gym Edition. 

Brandon is recovering from a cold so it was a struggle for him to get through the workout but he was able to power through it. Thankfully with phase 1 being the easiest of the 4 working out while not being completely recovered from a cold wasn't too much of a problem.

Woke up and had a cup of oatmeal with 1 scoop of whey protein isolate with a little cinnamon for flavor along with a cup of coffee. This is our typical "pre-workout" and it's not likely to change throughout the duration of this program.

Here we go!

SQUATS

5 Sets Total

  • 15 Reps at 135 pounds
  • 12 Reps at 185 pounds
  • 10 Reps at 225 pounds
  • 8 Reps at 245 pounds
  • 6 Reps at 265 pounds




BENT OVER ROWS

5 Sets Total


  • 12 Reps at 135 pounds
  • 10 Reps at 185 pounds
  • 8 Reps at 185 pounds
  • 6 Reps at 205 pounds
  • 6 Reps at 225 pounds




BENCH PRESS

5 Sets Total


  • 15 - 135 lbs
  • 12 - 185 lbs
  • 10 - 225 lbs
  • 8 - 245 lbs
  • 6 - 245 lbs



OVERHEAD PRESS

5 Sets Total


  • 12 - 95 lbs
  • 10 - 105 lbs
  • 8 - 105 lbs
  • 6 - 105 lbs
  • 6 - 105 lbs



EXTERNAL ROTATIONS

3 Sets of 12 Reps - 10 lbs



SEATED CALF RAISE

3 Sets of 15 Reps - 140 lbs


MOUNTAIN CLIMBERS

3 Sets - 30 Seconds Each


PLANKS

3 Sets - 30 Seconds Each


HAND WRITTEN JOURNAL WORKOUT OVERVIEW