Heavy Duty: Domestic water buffalo

Unleash your strength with the Heavy Duty Buffalo program, a comprehensive 16-week journey designed to sculpt your upper body and build formidable muscle. Comprising 4 training days each week, this program focuses on targeted workouts for shoulders, triceps, and back, utilizing a mix of machines, free weights, and kettlebells. Each session is meticulously crafted to enhance your strength and endurance, ensuring you push your limits while maintaining proper form. Get ready to elevate your lifting game and achieve the physique you've always wanted!

Blow your back, soul and mind. Build a back like Dorian Yates, legs like Tom Platz and the mental insanity of uncle Mike. Body dysmorphia preferred for the program to fully work.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Open external shoulder rotation prior. 
Seated press with kettlebells.

Face Pull

Banded KB + Band High Pulls Scap Retract

Barbel Hang High Heavy Pulls

Lying Side Lateral Raise

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

Cuban Press

Seated Z Press

Shoulder Press (Machine)

Standing Behind Neck Shoulder Press (Barbell)

Tricep Pushdown (Cable)

Lying Tricep Extension (Barbell)

Single Arm High Carry

Single Arm Farmer Carry

Weighted Side Extensions

Shoulders, Tri, Abs

Rear Delt Row

Pullover (Dumbbell)

Underhand Lat Pulldown

Barbell Row

Seated Row (Machine)

Seated Row (Cable)

Stiff Leg Deadlift

Deadlift (Barbell)

Back

Pec Deck (Machine)

Decline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Dip (Weighted)

Bicep Curl (Dumbbell)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Seated Calf Raise

Calf Raise (Leg Press)

Chest, Bi, Calf

Zercher Squat (Barbell)

Squat (Barbell)

Leg Extension

Seated Hamstring Curl

Jefferson Squat

Incline Leg Raises

Legs, Abs 

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