Modern Physique: Week 2, Day 12 - Upper Body and Cardio

Is your upper body begging for some hypertrophy work? Well, you're about to get it. Do all the reps and all the sets!

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The 3-way raise is a tough cookie, especially superset with a bench press. Your front delts will feel annihilated. To do one, perform 10 reps of a regular dumbbell front raise, then 10 reps of a dumbbell lateral raise, and finish with 10 reps of a bent-over rear-delt raise. All 30 reps equal one set.

Select weight that you don't have to put down. Your limiting factor will probably be the lateral raises. Trust me, you don't have to go very heavy to feel serious burn.

Day 12: Upper body and cardio
Giant set:
1

Close-Grip Bench Press

3 sets of 15-20 reps (Leave 2 in tank first 2 sets, go all-out on third.)
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Front Dumbbell Raise

3 sets of 10 reps
Front Dumbbell Raise Front Dumbbell Raise

Dumbbell Lateral Raise

3 sets of 10 reps
Side Lateral Raise Side Lateral Raise

Dumbbell Rear-Delt Row

3 sets of 10 reps
Dumbbell Rear Delt Row Dumbbell Rear Delt Row
Note: Rest 2 min. between supersets

Superset:
2

Pull-up

3 sets of 15 reps
Pullups Pullups
Dumbbell One-Arm Shoulder Press Dumbbell One-Arm Shoulder Press
Note: Rest 2 min. between supersets.

Gun show: Fail in the 6-rep range

Superset:
3

Barbell skullcrusher

3 sets of 6-8 reps (4-count eccentric)
Lying Triceps Press Lying Triceps Press

Barbell Curl

3 sets of 6-8 reps (4-count eccentric)
Barbell Curl Barbell Curl
Note: 90 sec. rest between all supersets.

Superset:
4
Alternate Hammer Curl Alternate Hammer Curl

Dumbbell skullcrusher

3 sets of 6-8 reps
Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension
Note: 90 sec. rest between all supersets.

Superset:
5

Dumbbell Preacher Curl

3 sets of 15 reps (1-sec pause at top)
Two-Arm Dumbbell Preacher Curl Two-Arm Dumbbell Preacher Curl

Triceps Push-down

3 sets of 15 reps (1-sec pause at bottom)
Triceps Pushdown Triceps Pushdown
Note: Rest 1 min. between supersets.

Cardio:
6

Spin-bike sprints

12 rounds, 20 sec. work, 1 min. rest.
Bicycling, Stationary Bicycling, Stationary
Note: Add resistance for sprints, turn down resistance for 1 minute, but keep moving.


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