Iron Intelligence: Day 61 - Chest, Biceps, and Abs

Today, you'll be doing one of Evan's favorite upper-body routines. It's a beach-muscle trifecta of chest, guns, and abs.

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You'll be doing a little extra work today, in part because biceps have been ripped from their normal spot after back training. Why would you do that? As Evan explained in his article "The Pro-Level Split You Need to Try," "Chest training isn't very hard on the nervous system, and neither biceps nor abs require a ton of effort to adequately train. Do biceps after chest rather than triceps, because they are still fresh and not fatigued by chest training."

Evan often does the abs first in this workout, although it is listed last below. Do whatever works for you. Throughout the workout, keep your rest periods short, like 45-60 seconds if possible.

Here are a couple of notes about the most unique moves in the workout:

Dumbbell preacher curl: You'll do these one arm at a time, but once you hit failure, immediately go to the opposite side. After that, don't rest; switch right back to the other arm. Continue this nonstop for three total segments per arm, which collectively equal one "set." So the first time around, you may hit 8-12 or more reps, but the second and third time, you'll likely manage far fewer.

Plate curl: Use a 25-, 35-, or 45-pound plate, so long as you fail within the target rep range. The 9 and 3 o'clock hand positions means you'll be using a hammer grip, so the focus here is on the brachioradialis and brachialis in addition to the long head.

Day 61: Chest, Biceps, and Abs
1

Barbell Bench Press

2 warmup sets of 10-15 reps followed by 4 working sets of 8-12 reps. Last set is a double drop set.
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Incline barbell press

3 sets of 8-10 reps
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

Superset
3

Incline Dumbbell Press

3 sets of 8-10 reps
Incline Dumbbell Press Incline Dumbbell Press

Dumbbell Fly

3 sets of 8-10 reps
Dumbbell Flyes Dumbbell Flyes

Superset
4

Cable Cross-over

2 sets of 10-12 reps
Cable Crossover Cable Crossover

Dip

2 sets of maximum reps
Dips - Chest Version Dips - Chest Version

5

Dumbbell Preacher Curl

2 sets of 8-12 reps, no rest between arms. Once one arm hits failure, switch to other, and then switch back, then switch back again. So you might get 8-12 reps per arm, then another 5-6, then another 3-5. Those three segments count as one set.
Two-Arm Dumbbell Preacher Curl Two-Arm Dumbbell Preacher Curl

Superset
6

Barbell Curl

2 working sets of 8-12 reps
Barbell Curl Barbell Curl

Hammer Plate Curl

2 sets of 8-10 reps
Hammer Plate Curl Hammer Plate Curl

7

Decline Sit-up

3 sets of 15-20 reps
Decline Crunch Decline Crunch

8

Cable Rope Crunch

3 sets of 10-15 reps
Cable Crunch Cable Crunch


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