Iron Intelligence: Day 82 - 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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The final upper-body workout of a program is the one that truly separates the men from the animals. Three supersets, some curls, and plenty of presses. That's on the plate. Now, go devour it!

Day 82: 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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