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Modern Physique: Week 3, Day 19 - Upper Body and Cardio

Your guns won't prepare themselves for battle. Today, you'll build your biceps and triceps.

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I hope you're a fan of supersets, because today's workout has four on the docket!! Remember to keep your rest between 90 seconds and two minutes, depending on the exercise. Don't rush the exercises, and keep a steady cadence.

Also, pay close attention to the exact exercise. For example, for 1-1/4 dumbbell seated incline curls, bring the weight all the way up, lower it about a quarter of the way, bring it back to shoulder level, and then lower it completely for one complete rep.

The additional quarter rep will increase the time the muscle is under tension, which means more mass-building stress on your biceps!

Day 19: Upper body and cardio
Giant set:

Close-Grip Bench Press

3 sets of 15-20 reps (Leave 2 in tank first 2 sets, go all-out on third.)
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Front Dumbbell Raise

3 sets of 10 reps
Front Dumbbell Raise Front Dumbbell Raise

Dumbbell Lateral Raise

3 sets of 10 reps
Side Lateral Raise Side Lateral Raise

Dumbbell Rear-Delt Row

3 sets of 10 reps
Dumbbell Rear Delt Row Dumbbell Rear Delt Row
Note: Rest 2 min. between supersets



3 sets of 15 reps
Pullups Pullups
Dumbbell One-Arm Shoulder Press Dumbbell One-Arm Shoulder Press
Note: Rest 2 min. between supersets.

Gun show: Fail in the 8-12 rep range


Barbell skullcrusher

3 sets of 8-12 reps (4-count eccentric)
Lying Triceps Press Lying Triceps Press

Barbell Curl

3 sets of 8-12 reps (4-count eccentric)
Barbell Curl Barbell Curl
Note: 90 sec. rest between all supersets.

Alternate Hammer Curl Alternate Hammer Curl

Dumbbell skullcrusher

3 sets of 8-12 reps
Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension
Note: 90 sec. rest between all supersets.

Incline Dumbbell Curl Incline Dumbbell Curl

Triceps Push-down

3 sets of 15 reps (1-sec pause at bottom)
Triceps Pushdown Triceps Pushdown
Note: Rest 1 min. between supersets.


Spin-bike sprints

14 rounds, 20 sec. work, 1 min. rest.
Bicycling, Stationary Bicycling, Stationary
Note: Add resistance for sprints, turn down resistance for 1 minute, but keep moving.

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