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Buff Dudes And The 9-Week Journey For The Goblet Of Gains: Day 43, Back And Chest

You've made it to the final world: World 3. Here, you'll find supersets aplenty, and develop the mobility you'll need to grab the Goblet of Gains by its gleaming, jewel-encrusted stem.

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You're in the last stages of your quest, and the closer you get to the Goblet, the more daunting your trials will be. You've done some great work in the past six weeks, but chances are you've noticed parts of your workout that could still use some improvement.

To realize your full potential, you need to break through obstacles like limited range of motion in the essential joints of the shoulders and hips. Work on those, and you'll improve your strength even more.

That all comes down to working on your mobility. Exercises like scapular wall slides, lower trunk rotations, scorpions, and even simple leg swings can help your upper and lower body move freely so you can get maximum benefit from each and every rep in the weight room.

Mastering Mobility (3-1) Buff Dudes: Journey for the Goblet of Gains
Watch the video: 06:05

Day 43: Back And Chest

Deficit Deadlift

4 sets of 10 reps
Deficit Deadlift Deficit Deadlift


4 sets of 10 reps
Pullups Pullups


Incline Barbell Press

4 sets of 10 reps
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip


4 sets of 10 reps
Leverage Chest Press Leverage Chest Press

Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Flat-bench dumbbell press

4 sets of 10 reps
Dumbbell Bench Press Dumbbell Bench Press


Dumbbell Pull-over

4 sets of 10 reps
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover

Dip (weighted)

4 sets of 10 reps
Dips - Chest Version Dips - Chest Version


Russian Twist

3 sets of 20 reps per side
Russian Twist Russian Twist

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