CHEST & TRICEPS DUMBBELL ONLY WORKOUT (at home or gym) | Dumbbell Workout Plan P4D3
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- čas přidán 24. 07. 2024
- 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. - Sport
This workout is from our DUMBBELL ONLY PLAN ( GRAB IT HERE: bit.ly/dumbbellplan ) If you're following along, good luck and feel free to find more of the videos in this series in our "Dumbbell Only" playlist here: czcams.com/play/PLTf-ZXYjmIgYFBDAWnIxKCE3IJVBezqYx.html
DO I LIFE HEAVY OR LIGHT
Is this for beginners or only for buff guys?
Are you making an actual book of the dumbbell plan or keeping it pdf?
At the very last set do we do burnouts or just strictly 12 reps
New to the Gym. Typing these down so I can pull them up at the gym to see the technique. Feel free to use it.
Twisting Bench Press 4 Sets x 12 Reps: 1:28,
Incline Close Press 4 Sets x 12 Reps: 2:30,
Single Arm Floor Press 4 Sets x 12 Reps: 4:27,
Underhand Fly 4 Sets x 12 Reps: 6:49,
Skull Crushers 3 Sets x 12 Reps: 8:18,
Form Checkers for self Love: 10:23,
Kickbacks 3 Sets x 12 Reps: 10:31,
Roll Outs 3 Sets x 25 Reps: 12:47
thank you
hows the progress going my man?
List of workout and time
Twisting bench press 0:18
Inclined close press 2:32
Single arm floor press 4:27
Underhand dumbbell fly 6:51
Skull crushers 8:20
Kickback 10:32
Thx
You saved a lot of my time bro. Big thanks.
@@SaeeDahmani
What do you use if you don’t have incline bench
Anime God a bench just put something under it make it incline
I so much prefer your workouts than watching “workouts for women” !! I don’t feel the burn and don’t see the gains as much when I follow those as much as I do with your workouts! They target muscles I didn’t even know existed. Thank you!!
1st exercise 0:19
2nd exercise 2:32
3rd exercise 4:28
4th exercise 6:50
5th exercise 8:19
6th exercise 10:31
7th exercise 12:48
Thanks bro
Nice
Love you guys so much. Getting back into the gym after a 25 year or so absence and learning so much from you both - and Buff Dad! - and many laughs along the way. Keep on doing what you're doing. Greetings from the UK!!
I love this series dude. You got all these youtubers pumping out at home workout videos now, and its like you were able to see the future or somthing! lol
Thank you. We are on lock down here in NYC. All gyms are wisely closed, dusted off my dumbbell collection and still making gains thanks to your videos. God speed.
The only down to earth and cool guys on CZcams. Without all the show off and very knowledgable. Thx
I used to watch your videos all the time. I’m just getting back into working out again. Glad I have these to watch.
Awesome training videos.
Beast workout during this pandemic , love this guy !
I agree with you 100%
Just the video I was looking for! Thank you Buff Dudes !
Your strength really shows with the roll-outs - I bought myself one of those recently and whew! They're hard! I'm a beginner, so it's really inspiring to see!
I love this Dumbbell Workout Plan P4D1/D2/D3/D4. I started this program at home due to the covid. It works for me. You Buff Dudes guys are great! Thank you.
Love these workouts!!!
14:14 - 14:15
That's what she SAYS 😊
Blessings go out to you, buff bro 2, buff baby, buff wifey, buff mom and buff dad 🙏
Love these dude's, non juicers on CZcams, work hard, gains, healthy living without juice
Not too sure about that
@@ezassegai4793 maybe ur right. I stepped away from commenting on vids, again maybe ur right.
Tom Nohmy me too these guys have helped me out a lot and still do I basically learn from every one to Mike Rashid CT Fletcher and Samson Hodge Twins etc
@@kevinrichmond6513 oh cool guy, forgot I said that.
Could be wrong but I think they're both. I think they cycle but they go off for periods. Either way I have no issues as they actually teach people exercises and show them routines. As well as good form. If they made videos talking about the usual bullshit or gimmick garbage a lot of others do then I'd feel different. So Natty or not these I have no issues with their channel or what they're about
YES GETTING BUFF ONCE AGAIN IN THE GYM AND IN LIFE WELCOME BACK GUYS
Started watching you vids a month ago love the content man great dumbbell and bench work only perfect for at home routine thank you buff dudes
These guys are the purest, natural and unique lifters i have ever seen on CZcams. I always follow their advice and workout routines, all these other physic youtubers are really nothing compared to these guys.
Thank you. Learned a few new exercises, very well explained and very well demonstrated.
Im still a beginner and trying to lose shape my body. So far. You really helped me a lot! Will continue this journey with you.
I'm following along. Gotta use lighter weights it's already killing me hahah love it
You guys are real I like everything you buff dudes put out
I Love that series! Awesome idea 👍
great channel, great work guys.
Just a quick note to both of you presenters. Have enjoyed the excellent instruction and variety of so many exercises. A very valuable channel for good and solid weight training advice. All the best, Burgos, Spain
Great demonstrations and explanations man. Quite useful.
The most chill buff dudes, working out with you guys would be a blast.
Great stuff. Thanks
Cheers guys another great vid I'm a beginner so I'll start at phase 1.
good stuff..thanks
I have to say I absolutely love the buff dudes! I'm always dipping in and out of there programs so easy to follow. And now I'm officially buff and will never look back. Thanks boys x
Hey bruh, how long does it take to get buff? Currently I'm finishing week 3 of their 12 weeks cutting plan.
So will I become buff in 12 weeks?
Or if I follow up their cutting plan with bulking plan, will I become buff ?
How many months did you take to become buff and did you start from scratch?
@@ashu7pathak
I started about 4years ago on their 1st plan and I saw results. But to be fair its all about the individual, I only started seeing real gains when I really thought about and enjoyed what I was doing. I have friends that come with me they have zero effort and always make excuses not to go, then turn around and wonder why no gains.
Consistency and effort is key my friend.
@@barbonusbar82 thanks bro, appreciate it.
@@barbonusbar82 that was best and only answer bride. Good form. I'm 40, been body building for 25 years. When I was 7 , I went to a monster truck rally. Hulk Hogan was signing autographs and charging $5 to get your pic taken with him in front of bigfoot. When it was my turn I asked him how do I get as big as you, how do I know I'm doing it right? He replied "just show up to every single one of your workouts, ...you can figure out what you did wrong later". Never truer words. I'm certain he was high on coke lol
Awesome helps a lot
These guys give so wonderful split out angle exercises that's feel very nice in doing I have watched my work put tutorials but you guys are the best .
Very usefull excercises...!!! to change routines
Awesome video. And i need some boosters.
Hey Buff Dudes! Absolutely love the videos. I was wondering why there is no slight pause in the full contraction position in all your exercises, or why the excentric has the same timing as the contraction phase. Cheers!
Nice got better ideas for my next workout
Buff dudes have single handedly done more to help youth all across the globe with fitness, than rest of the world combined!! Yeah!! 💪
StAy BuFf | fFuB yAtS
❤&✌from 🇮🇳🇮🇳🇮🇳
This dude knows his craft. With all my injuries their workouts really helps me a lot.
I’m trying to get back into bikini competitor shape and I’m getting board with my workouts. So, I went hunting for new stuff and found you. You are funny. Thank you for your videos. 🍻 to getting back to my pre-baby shape and beyond.
Awesome video, please make a video about dumbbell ab workout
Love that shirt!
Im enjoying following this programme. Can anyone give any advice on what to do once reaching the end of it? Go back to the beginning and start again? Swap the dumbbells for a barbell? Cheers
Nice...impressive
Absolutely amazing information, love from Amritsar india
Great videos, Buff Dudes!
The only critique I have is this:
You gotta fix that volume for the microphone, either put it closer to the mouth or just put the volume up when editing! Would make the videos so much comfortable to watch.
Cheers
Sam
Yay! Great to see this.
I learnt some new moves here to help mix up my regular routine. Thank you very much. Small changes, different angles make a big difference.
I probably said it but I'll say it again
Thx dude, this helped a lot
I was a pretty buff dude my freshman and sophomore years of high school i wrestled then just stopped now im a month in can't wait to get back to a great shape 💪💪
How’s it going bro ?
@@spinonem7507 a lot of set backs, my brother passed last year and I got really hooked on drinking, up until about 5 weeks ago I had quit working out I'm back and trying to lose the beer gut.
Love you buff dudes! Im 15 and doing your cutting plan from the UK, love the workouts, and ive never felt/looked better!!
keep it up bro 👍
Keep it up mate, I’m 19 now and glad I started back then. Cliche but it really pays off. Just think, if you’d started back then, where would you be now?
I AM FROM INDIA AND A LEARNING FROM THIS VIDEO, THANKS FOR POSTING!
Great workout hope u do some more update video for at home
Hey Ik ur comment is 2 years old but I have a question. I did this workout right now and just woke up. I’m now sore from back and I don’t feel any soreness in my chest. Do you know why ? And I went kinda hard did 3sets
Great video, I’d recommend doing the kickbacks before you do skullcrushers, I feel like skullcrushers tire my triceps out too much for the kickbacks.
Better yet, superset skullcrushers and kickbacks actually
The legend
"Wanna be a Balla, shot calla, 20 inch blades on the impala..." 🔥👌✊
Great workout dudes.
Been doing the Chris Hemsworth workout for 8 months!
I got my Abs blasted. And being a Truck Driver all I have is Dumbells. But man I’m getting ripped in only a year. I haven’t used all the exercises you show. But a majority of them are a everyday workout. 2-3 sets of 15 with lighter weights. And every parking lot is a gym. I’ve met some good people that way
This is great! Does the twisting bench press hit lower pecs?
nice
11:45 Need for speed underground!!!!
Do you have any videos showing a mobility routine that would work for these workouts
Such a great workout! Thanks for sharing :) How many sets and reps do u recommend?
Check elsewhere in the Comments, the routine is posted a few times
Good
8:46 guy behind doing cable biceps..
Looked like face pulls to me
redwhiteandblueblood Look to the right (Brandon’s left)
I was hoping you'd cover floor press , doing it helped me hugely on the bench press
It's used twice in this program just watch them.
Ham Is Haram how lovely you are
Good camera work! IYKYK lol
Powerfull
Legend.
Great workout...slight problem though, I could not do the rollouts because my triceps can’t hold my weight right now. Guess that means I did good lol
Your legends af. Get Sophie arvebrink to do body weight comparison. Wanna hear her speak.
What a handsome guy! And I love these exercises 🙂
Hello dude
Shall v do shoulder and triceps workout same day ?
3:20
Sorry what did u say, i was kinda distracted there.
Yes bro im doing today
Mirrors on the roof cool never saw that before
Hey there,
thanks for uploading so much workouts for free - especially just dumbbell workouts!
Last week I tried out your leg workout and today I tried this one, here.
In Munich, Germany, all gyms are still closed cause of Covid and I think I did too long the same exercises... I wanted to do something different to build my muscles up and so I thank you, because you give me the possibility to gain muscles.
I don't know what to do without people like you while pandemic.
8:42 the dude in the background tho :)
Most guy in gym like the one in the back
hahaaha, good catch, great form background dude, not.
do you still lock and back pocket the shoulders?
thanks
Someone stole all my weights last night from back yard. At least my dumbbell were inside thanks buff dudes
With that haircut and that beard/goatee you are starting to look like Abraham from The Walking Dead :D
you can do kickbacks on an incline bench and itll save your back
Athlean-X made a video on that but it sounds like you just used to heavy a weigh
How about warm up sets before main sets ? And how much times for resting between each exercises ?
How about reading the video description?
Hello dudes,Thank you for this dumbbell only program .I have benn follow this program .But i found myself quit tight and sore after workout.Is there any post workout stretch i can apply to release the muscle tightness ?
Just CZcams it
A warm or hot bath afterward may help.
Where are the shoulder exercises in these db series?
Can someone tell me how we do this phase workout .does it get done day after day or is it day 1for a week then so on .thanks
This is Phase 4. Do what you did for the previous phases.
Great video. Specially for home exercises.👍👍
Is the blue sleeveless hoodie for sale?
My chest feels sore just by watching this 🤣
Thanks for sharing your knowledge, can you please share some meal plans please
Dicks
3 BBC or 7 Chinese sausages a day
Minute 8 was right on
Hahaha good stuff
Dumbells rule for older gents. Going slow during reps. Working 12 reps but 6 sets medium weight. I am a beer drinker so my protein has to be 1000mg more. Apple cider and Turmeric keeps mass from being lost. Secret.
I only do the floor press. What am I missing out on versus bench press?
more range of motion
No super heavy weights use enough to be muscle good advice longevity
You’re the real life gigachad haha
How can you do incline without a bench?
Got to the underhand flys and couldn’t go on. This workout kills me.
lmaoo same
Not sure those kickbacks are kosher... isn’t the point to extend behind the back to fully contract the triceps head that originates off of the humerus?