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Buff Dudes And The 9-Week Journey For The Goblet Of Gains: Day 50, Back And Chest

Gut it out, paying special attention to your core as you close in on your ultimate goal.

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By now, you're well aware of the difference between doing any kind of activity, and doing that same activity with your core engaged. Whether you're doing deadlifts or riding a bike, your core muscles give you a stable muscular platform you can use to launch all kinds of physical battles.

Start Week 8 by focusing on the Buff Dudes' top five core exercises. You'll be familiar with one: the Russian twist. The other four may be new to you, and will open up a new gateway into strength and agility.

Working Core (3-2) Buff Dudes: Journey for the Goblet of Gains
Watch the video: 04:16

Today's workout will work your upper body and your arms, with some special attention on your lats. By now, these exercises should seem very natural to do. Focus on doing them using the best form you can, and enough weight to get through each set—but not easily.

Day 50: 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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