CHEST & TRICEPS DUMBBELL ONLY WORKOUT (at home or gym) | Dumbbell Workout Plan P4D3

Buff Dudes Dumbbell Gym or Home Workout Plan
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BUFF DUDES DUMBBELL ONLY PLAN | Day 3, Phase 4

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 4 - CLASSIC SPLIT

Note: With this final phase we’ll be utilizing a classic hypertrophy based bodybuilding type split. Each major muscle group will have its own day, with some being paired with smaller muscle groups that share the same type of movement I.E. push or pull.

{before each workout}
Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 - 15 minutes
Rest Times Between Sets: 60 - 90 seconds

DAY 3 - CHEST & TRICEPS

Twisting Bench Press 4 Sets x 12 Reps
Incline Close Press 4 Sets x 12 Reps
Single Arm Floor Press 4 Sets x 12 Reps
Underhand Fly 4 Sets x 12 Reps

TRICEPS -
Skull Crushers 3 Sets x 12 Reps
Kickbacks 3 Sets x 12 Reps

Core:
Roll Outs 3 Sets x 25 Reps

That completes day 3 of phase 4. See you next time for PHASE 4, Day 4!

STAY BUFF.