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Buff Dudes And The 9-Week Journey For The Goblet Of Gains: Day 62, Chest And Back

This is it: the last active day of the Buff Dudes' Journey for the Goblet of Gains. One more day until you pierce the mystery surrounding the goblet and complete your quest.

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The Buff Dudes' back and chest workout targets the muscles all around your upper body: your lower back, pecs, lats, abs, and more. They come together to form the trunk of a mighty oak—a force of nature than can withstand the worst nature has to throw at them.

On this journey and beyond, keep pushing yourself to make the fibers of your upper body strong but flexible. Surprise everyone with what a Buff Dude can do!

Day 62: Chest and Back

Bent-Over Row

4 sets of 10 reps
Bent Over Barbell Row Bent Over Barbell Row

Kettlebell Stability Press

4 sets of 10 reps
One-Arm Kettlebell Floor Press One-Arm Kettlebell Floor 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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