phase 2 day 2 ✔️
Buff Dudes Phase 2 – Day (Back Day)
Deadlifts
10 reps — 45 lbs each side 135 lbs
8 reps — +25 lbs each side 185 lbs
6 reps — +25 lbs each side 235 lbs
4 reps — +35 lbs each side 295 lbs
Bent-Over Rows
4 sets — 8 reps
45 lbs each side 135 lbs
V-Grip Rope Lat Pulldowns
4 sets — 9 reps 70 lbs
DB Pull-Overs
3 sets — 12 reps 45 lbs
DB Shrugs
4 sets — 12 reps 45 lbs
Drag Curls
3 sets — 12 reps 50 lb bar
Incline DB Curls
3 sets — 12 reps 15 lbs each
Cardio — 1 Mile Jog
12:00 min pace
Buff Dudes Fase 2 – Espalda + Bíceps + Cardio
Deadlifts
10 repeticiones — 45 lbs cada lado (135 lbs total)
8 repeticiones — +25 lbs cada lado (185 lbs total)
6 repeticiones — +25 lbs cada lado (235 lbs total)
4 repeticiones — +35 lbs cada lado (295 lbs total)
Remo Inclinado (Bent-Over Rows)
4 series — 8 repeticiones
45 lbs cada lado (135 lbs total)
Jalones con Cuerda en V
4 series — 9 repeticiones
70 lbs
Pull-Overs con Mancuerna
3 series — 12 repeticiones
45 lbs
Encogimientos con Mancuernas (Shrugs)
4 series — 12 repeticiones
45 lbs cada brazo
Drag Curls
3 series — 12 repeticiones
Barra de 50 lbs
Curls en Banco Inclinado
3 series — 12 repeticiones
15 lbs cada mano
Cardio — 1 Milla Trotando
12:00 minutos
Piernas adoloridas, pero la disciplina ganó.
This workout routine is part of the Buff Dudes 12-week fitness program, specifically Phase 2, Day 2, which targets back muscles, biceps, and incorporates cardio for overall fitness. Each exercise is structured with specific rep ranges and weights to maximize strength gains and muscle growth. Deadlifts, a fundamental compound lift, are performed starting at 135 lbs for 10 reps and progressing to 295 lbs for 4 reps, emphasizing progressive overload which is key for muscle hypertrophy and strength development. Bent-over rows at 135 lbs focus on building mid-back thickness, while V-grip rope lat pulldowns at 70 lbs help in widening the lats for a V-shaped torso. Dumbbell pull-overs and shrugs target the upper back and traps, enhancing muscle definition and posture. Drag curls and incline dumbbell curls help isolate the biceps brachii for balanced arm development. Cardio is included as a 1-mile jog at a 12:00-minute pace, which supports cardiovascular health and aids recovery by promoting blood circulation. Following this routine consistently helps improve muscular endurance, strength, and overall physique. It’s important to warm up adequately and maintain proper form to prevent injury. Rest between sets allows for optimal performance, and gradually increasing weights or reps will contribute to steady progress. For those following the Buff Dudes 12-week plan, this Day 2 workout is a vital component focused on strengthening key muscle groups, while the cardio session ensures balanced fitness and stamina. Combining strength training with cardio, as demonstrated here, supports fat loss and muscle preservation, which is effective for both beginners and intermediate athletes looking to enhance their fitness journey.