Week Nineteen: Phase 3 Begins
So the Pairing Phases of 1 and 2 are done! Onto the nightmare that is Phase 3 where the Buff Dudes officially try to kill me… I’m not joking, this is an isolation phase with a tonne of supersets embedded within. It’s going to be hell; which is good, of course.
According to the Buff Dudes’ own videos (where incredibly they actually follow each and every plan they create), this is the part where muscles are truly built. This is the hellish last two phases where muscles are truly put to the test.
Phase 3 Drama
Okay, so that was a bit over dramatic, and I’m not normally poetic, I promise. So, Phase 2 showed up some interesting things; some of the exercises weren’t possible. The dumbbell pull-over I struggled with, even using two chairs put together to simulate the bench. Other things I’ve managed to improvise: using the big sofa extra cushions piled up as the bench and for certain incline exercises. It at least gives the arms the opportunity to go behind the back and engage the scapula! (Buff Dudes’ drinking game!!!!).
Phase 3 is going to prove a challenge I think!
But again, that’s the whole point, isn’t it? If it was easy, it wouldn’t be worth doing!
Day 1 – Back & Trapezius
Pull-Ups 4 sets X 15
T-Bar Row 4 sets X 10,8,8,6
Super-set: Pendlay Row & Dumbbell Pull-Over 4 sets X 10 reps
Super set: Rack Pull & Barbell Shrugs 4 sets X 8
Single Arm Dumbbell Row 3 sets X 10
Single Arm Dumbbell Shrug 3 sets X 12
Day 2 – Chest
Barbell Press 5 sets X 12,10,8,6,4
Incline Dumbbell Press (close-grip) 4 sets X 10
(Weighted) Chest Dips 4 sets X 8
Super-set Cable Cross Over* & Landmine Press 3 sets X 12 reps
Dumbbell Flys 3 sets X 12 reps
*Alt exercise: Diamond Push Ups
Day 3 – Legs & Calves
Box Squats 4 sets X 10,8,6,4
Walking Lunges 4 sets X 10 reps (20 total steps)
Romanian Deadlift 4 sets X 10,8,8,6
Barbell Hack Squats 4 sets X 8 reps
Machine Hamstring Curls 3 sets X 10 reps
Seated Calf Raise 5 sets X 12
Day 4 – Deltoids
Seated Barbell Press 4 sets X 10,10,8,6
Super-set: Dumbbell Upright Row & Barbell reverse Upright Row 4 sets X 10 reps
Around The Worlds 4 sets X 10 reps (each way)
Lateral Raise 3 sets X 10
Cable reverse Fly* 3 sets X 12 reps
*Alt exercise: Bent Over DB Reverse Fly
Day 5 – Arms (triceps, biceps, forearms)
Super-set: Skull Crushers & Close Grip Press 4 sets X 10 reps
(Weighted) Cross Bench Dips 4 sets X 12 reps
Cable Rope Extensions* 3 sets X 12 reps
Super-set: Seated Dumbbell Curl & Under-Hand Pull Downs 4 sets X 10 reps
Reverse Curl 3 sets X 12 reps
Behind the Back Barbell Finger Curl 3 sets X 12 reps
*Alt exercise: DB Bilateral Kick Backs
DID YOU KNOW?
Strength training does indeed build muscle, but it also helps burn calories even at rest. According to a study, 10 pounds of muscle would burn 50 calories in a day of rest, while 10 pounds of fat would burn 20 calories.
Get buff then!