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Buff Dudes And The 9-Week Journey For The Goblet Of Gains: Day 48, Chest And Back

When you train your chest and back, you exercise some big muscles—not as bit as the quads and glutes but still formidable.

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The pecs and traps are strong, but they're not invincible. Anytime you work these big muscles, follow our Buff Dude nutrition guides to make sure you eat well. A low-calorie diet that doesn't provide the fuel you need for heavy workouts can weaken your muscles, tendons, and joints.

You've got just a few weeks of this epic journey left. This is a good time to check your provisions, make sure all of your weapons are sharp, and get a clear idea of where you want to go. You might even be able to see the Goblet of Gain's glow from here!

Day 48: Chest and Back

Bent-Over Row

4 sets of 10 reps
Bent Over Barbell Row Bent Over Barbell Row
Band-Suspended Kettlebell Bench Press Band-Suspended Kettlebell Bench Press


Underhand Pull-down

4 sets of 10 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

Incline Barbell Press

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


Single-Arm Dumbbell Row

4 sets of 10 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

Seated Cable Row

4 sets of 10 reps
Seated Cable Rows Seated Cable Rows


Back Extension

3 sets of 15 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

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