Iron Intelligence: Day 68 - Chest, Biceps, and Abs
Today, you'll be doing one of Evan's favorite upper-body routines. It's a beach-muscle trifecta of chest, guns, and abs.
You'll be doing a little extra work today, in part because biceps have been ripped from their normal spot after back training. Why would you do that? As Evan explained in his article "The Pro-Level Split You Need to Try," "Chest training isn't very hard on the nervous system, and neither biceps nor abs require a ton of effort to adequately train. Do biceps after chest rather than triceps, because they are still fresh and not fatigued by chest training."
Evan often does the abs first in this workout, although it is listed last below. Do whatever works for you. Throughout the workout, keep your rest periods short, like 45-60 seconds if possible.
Here are a couple of notes about the most unique moves in the workout:
Dumbbell preacher curl: You'll do these one arm at a time, but once you hit failure, immediately go to the opposite side. After that, don't rest; switch right back to the other arm. Continue this nonstop for three total segments per arm, which collectively equal one "set." So the first time around, you may hit 8-12 or more reps, but the second and third time, you'll likely manage far fewer.
Plate curl: Use a 25-, 35-, or 45-pound plate, so long as you fail within the target rep range. The 9 and 3 o'clock hand positions means you'll be using a hammer grip, so the focus here is on the brachioradialis and brachialis in addition to the long head.