Fitness Workout

Best Beginners Gym Workout Routine 2020 | DAY 3



Best Beginners Gym Workout Routine 2020 Day 3
BUFF DUDES SUPERHERO PLAN BOOK EDITION: http://bit.ly/buffsuperhero
BUFF DUDES SUPERHERO PLAN .PDF EDITION: http://bit.ly/buffsuperhero_pdf

Buff Dudes 5×5 Beginner’s Gym Workout Plan: (To Be Performed Every Other Day, 3 Days a Week for 3 Weeks)

Rest Times: 90 Seconds Between Compound Exercises, 60 Between Isolation.

DAY 1 – Full Body (video here: https://youtu.be/OjVAIQNbYlE)

Back Squats 5 sets x 5 reps
Bent Over Rows 5 sets x 5 reps
Flat Barbell Press 5 sets x 5 reps
Push Press 5 sets x 5 reps
Skull Crushers 3 sets x 10 reps
Lateral Raise 3 sets x 10 reps
Seated Calf Raise 3 sets x 10 reps

Day 2 – Full body (video here: https://youtu.be/GDI-tVG_d0Y)

Deadlifts 5 sets x 5 reps
Pull-Ups 5 sets x 5 reps (weighted if needed)
Incline Press 5 sets x 5 reps
Overhead Press 5 sets x 5 reps
Barbell Curls 3 sets x 10 reps
Bent Over Reverse Flys 3 sets x 10 reps
Standing Calf Raises 3 sets x 10 reps

Day 3 – Full body

Front Squats 5 sets x 5 reps
V Grip Bent Over Rows 5 sets x 5 reps
Chest Dips 5 sets x 5 reps (weighted if needed)
Single Arm Dumbbell Shoulder Press 5 sets x 5 reps
Single Arm Dumbbell Triceps Extensions 3 sets x 10 reps
Cable Front Raises 3 sets x 10 reps
Seated Calf Raises 3 sets x 10 reps

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BUFF DUDES / Fitness / Best Beginners Gym Workout Routine 2020 Day 3

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22 Comments

  1. So I have an issue with front squats. I cant get my arms into position for the clean grip which means it puts a lot of strain on my shoulders (painfully so) but I am not a fan of the cross grip either. Should I just work on mobility and keep trying the clean grip or is there an alternate I can do?

  2. I did the Buff Dudes cutting program (got the book) then I switched to Starting Strength for 12 weeks. Excited to get going on this program (just ordered the book).

  3. This is MASSIVELY helpful for those of us who are making goals for this new year. Thanks for all you do. YATS FFUB is becoming a mantra for me as I'm doing 3 day gym weeks on a push pull legs split. Still very new to being a regular at the gym and it's been the best durned thing I've done for myself

  4. Extreme workout. Extreme Dudes. Extreme buffness… Yet, something extreme seems to be missing.
    Anyways, thanks for the video, lads. I am currently suffering from shellshock… Your workouts are my escape to a buffer and better life.

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