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Buff Dudes And The 9-Week Journey For The Goblet Of Gains: Day 36, Upper Body

You finish Phase 2 with an epic battle against a new foe: The Superset! Today, lift and prepare.

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Today's another upper-body day, but it's not like every other. At this point, you know how to avoid common gym mistakes and other booby traps that can trip you up on your way to the Goblet of Gains. But this week, you'll face off against a new foe: exercise pairings. You may have done supersets before, but after five weeks of straight set work, don't be surprised if they feel more difficult than you remember.

Enter The Superset (2-3) Buff Dudes: Journey for the Goblet of Gains
Watch the video: 03:18

Day 36: Upper-Body Workout
Superset: 4 sets


8 reps
Straight-Arm Pulldown Straight-Arm Pulldown
Landmine Linear Jammer Landmine Linear Jammer

Superset: 4 sets
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover
Push Press Push Press

Superset: 4 sets
EZ-Bar Skullcrusher EZ-Bar Skullcrusher
Barbell Curl Barbell Curl


Hanging Leg Raise

3 sets of 10 reps
Hanging Leg Raise Hanging Leg Raise

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