Modern Physique: Week 4, Day 22 - Upper Body and Cardio

It's time for another round of upper-body work followed by an intense cardio session. Let's get to it!

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Symmetry is about more than just aesthetic appeal—it's a sign of a healthy physique. I've designed this program to help you achieve that much-coveted level of perfection. Today's workout includes supersets of push-and-pull movements. Completing a pressing movement such as bench, followed by a pulling movement like lateral pull-downs, will train both sides of your body simultaneously.

Some of these movements, like the behind-the-neck push press, may be new to you. Don't worry. Follow these form cues and you'll be on your way: Begin with the barbell on your shoulders and your hands in a comfortable position on the bar. Keep your feet directly under your hips and bend your knees about three inches. Drive up through your heels, and use the momentum generated to extend your arms and press the weight overhead. Finish with your ears in front of your shoulders.

This week, you'll be kicking up your cardio with two additional rounds of treadmill sprints. Fight the urge to slack off; you can do anything for twenty seconds.

Day 22: Upper body and cardio

Close-grip bench press

6 sets of 6, 4, 3, 2, 1, 6 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Face Pull

6 sets of 6 reps
Face Pull Face Pull
Note: Rest 2-3 min. between supersets.


Weighted Chin-Up

6 sets of 6, 4, 3, 2, 1, 6 reps
Chin-Up Chin-Up
Push Press - Behind the Neck Push Press - Behind the Neck
Note: Rest 2 min. between supersets.

Giant set:

Machine incline bench press

3 sets of 8-12 reps
Leverage Incline Chest Press Leverage Incline Chest Press

Lat Pull-down

3 sets of 8-12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Machine Shoulder Press

3 sets of 8-12 reps
Machine Shoulder (Military) Press Machine Shoulder (Military) Press

T-bar chest-supported row

3 sets of 8-12 reps
T-Bar Row T-Bar Row
Note: Rest 30 sec. between exercises, fail in the rep range, rest 2 min. between giant sets.

If you can't use all four pieces of equipment, look for suitable substitutes, or perform straight sets with short rests.


Incline treadmill sprint

16 rounds: 20 sec. work, 1 min. rest (#12 incline, work speed PR mile pace)
Running, Treadmill Running, Treadmill

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