Modern Physique: Week 4, Day 26 - Upper Body and Cardio

Today you'll leave the gym with a biceps pump others will envy. Train hard and earn your physique!

Back | Main | Next

I hope you're a fan of supersets, because today's workout has four on the docket!! Remember to keep your rest between 90 seconds and two minutes, depending on the exercises. Don't rush the movements, and keep a steady cadence.

Don't forget to do your cardio! I know it might seem like a lot of work—and it is—but cardio is an essential part of carving your modern physique. Give it all you have.

Day 26: 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 8-12 rep range

Superset:
3

Barbell skullcrusher

3 sets of 8-12 reps
Lying Triceps Press Lying Triceps Press

Barbell Curl

3 sets of 8-12 reps
Barbell Curl Barbell Curl
Note: 90 sec. rest between all supersets.

Superset:
4
Alternate Hammer Curl Alternate Hammer Curl

Dumbbell skullcrusher

3 sets of 8-12 reps
Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension
Note: 90 sec. rest between all supersets.

Superset:
5
Incline Dumbbell Curl Incline Dumbbell 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

16 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.


Supplements can help you build your best-ever body. Learn more about these hand-picked Modern Physique supps! Go Now!

Back | Main | Next