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Buff Dudes And The 9-Week Journey For The Goblet Of Gains: Day 60, Triceps And Biceps

If the Goblet of Gains is made of gold, will you be able to lift it? After this workout, just barely.

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Gold is heavy. Really heavy. A cubic foot of iron weighs 491 pounds. A cubic foot of gold? That would be 1,206 pounds per cubic foot. You've gotta have some big guns to lift that up and hold it above your head in victory.

As you do these triceps and biceps exercises for the last time in this program, focus on doing them perfectly, feeling each contraction deeply, and using a weight that pushes you to your limit. Burn these movement patterns into your mind and your muscles so you can keep doing them right, long after this journey ends!

Day 60: Triceps And Biceps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Bench Dip

4 sets of 10 reps
Bench Dips Bench Dips

Seated Cable Rows Seated Cable Rows

Lying Cable Curl

4 sets of 10 reps
Lying Cable Curl Lying Cable Curl


French Press

4 sets of 10 reps
Seated Triceps Press Seated Triceps Press

Cable Rope Extension

4 sets of 10 reps
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension


Concentration Curl

4 sets of 10 reps
Concentration Curls Concentration Curls



3 sets of 15 reps
Barbell Ab Rollout Barbell Ab Rollout

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