Modern Physique: Week 6, Day 40 - Upper Body and Cardio

I know you're itching to train your biceps and triceps, but get those supersets in before you start the gun show!

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If you can't perform the prescribed number of chin-ups, your job is to do as many as you can. If doing even one is a struggle, there are a few things you can do to build the necessary strength.

First, use a box or bench to jump to the top of the rep, then slowly lower yourself down. This will teach you how to use your lats and middle back to perform the movement instead of your biceps. If you can handle these reverse chin-ups, keep at them. Eventually, you can try a real one.

You can also utilize bands. Hang one end of the band from the top of the bar, and put your foot or knee into the other end. The band should take enough weight off so that you can perform the reps. I prefer bands to pull-up machines because the machines may not put you in the right position to learn how to pull. If, however, you have no other choice, use a machine.

If, on the other hand, your bodyweight is too easy, strap on a belt and add some weight. Start with 10 pounds, and increase until you start to fail at 10 reps.

Day 40: Upper Body/Cardio

Incline bench press

4 sets of 10 reps
Incline bench press Incline bench press

Incline dumbbell row

4 sets of 6 reps (4-count hold at top), rest 2 min. between supersets
Incline dumbbell row Incline dumbbell row


Weighted Chin-up

3 sets of 10 reps
Weighted Chin-up Weighted Chin-up

Neutral-grip dumbbell bench press

3 sets of 10 reps, rest 2 minutes between supersets
Neutral-grip dumbbell bench press Neutral-grip dumbbell bench press

Gun show: Fail in the 6-8 rep range


Barbell skullcrusher

3 sets of 6-8 reps (4-count eccentric)
Barbell skullcrusher Barbell skullcrusher

Barbell curl

3 sets of 6-8 reps (4-count eccentric), rest 90 sec. between supersets
Barbell curl Barbell curl

Alternating dumbbell hammer curl Alternating dumbbell hammer curl

Dumbbell skullcrusher

3 sets of 6-8 reps, rest 90 sec. between supersets
Dumbbell skullcrusher Dumbbell skullcrusher


1-1/4 seated incline curl

3 sets of 15 reps
1-1/4 seated incline curl 1-1/4 seated incline curl

Triceps push-down

3 sets of 15 reps (1-sec pause at bottom), rest 1 min. between supersets
Triceps push-down Triceps push-down


Spin bike sprints

14 rounds, 25 sec. work, 1 min. rest
Spin bike sprints Spin bike sprints

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