B.U.F.F.

DUDES
3 Day Workout Split Routine
DAY 1 Back & Biceps
Pull-Ups 4 sets 10-15 reps 
Under hand bent over rows 4 sets 12,10,8,8 reps
Lawn mowers 4 sets 10 -12 reps
Back extensions 4 sets 12 reps
Incline bench curls 3 sets 12 reps
Preacher bench curls 3 sets 10 reps
Hammer rope curls 3 sets 12 reps

DAY 2 Chest &Triceps

Cable iron crosses 3 sets 15 reps
Bench press 4 sets 15, 12, 10, 8, 8 reps
Incline dumbbell fly w/ close press 4 sets, 10 reps
Single arm dumbbell press 4 sets 10 reps
Giant Tricep set 4 sets 10 reps each exercise = 30 reps
Cross bench alternating triceps dips 4 sets 20 reps (10 reps each side)

DAY 3 Legs, Shoulders & Abs

Squats 6 Sets 20 (Warmup set), 15, 12, 10, 8, 8
Romanian deadlifts 5 Sets 12 Reps
Walking lunges 4 Sets 12 Steps per set
Overhead press 5 sets 15, 12, 10, 8, 8
Lying side lateral raise 4 Sets 12 Reps
Steering wheels 4 Sets 30 Seconds
Shrugs 4 Sets 12 Reps
Standing calf raises 4 Sets 15 Reps
Hanging leg raise 3 Sets 20 Reps
Cable twists 3 Sets 15 Reps
Ab machine crunch 4 Sets 10 Reps