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Modern Physique: Week 6, Day 36 - Upper Body and Cardio

Start Week 6 with some heavy bench and board presses. Then, do some epic HIIT cardio!

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Never done a board press? Don't worry; I have your back. The "boards" you use to press with are essentially wooden two-by-fours stacked on top of each other. A partner places these boards on your chest so you can lower the bar and press it back up in a shortened range of motion.

Board presses are great for overloading. Because the range of motion is so short, you can increase the weight in a major way and still hit the lift. Board presses are also great because they can help you get past those "sticky points." Many people struggle to achieve lockout. The board press can challenge your pecs and triceps in the right way to help you better finish a lift.

Most gyms aren't equipped with wooden boards, so the best way to achieve the same thing is to perform a towel press. To do one, simply roll up a towel and have your partner hold it on your chest. Lower the bar until it touches the towel, and then press back up.

Remember, these reps are truncated, so you should be benching with more weight than you normally would for the set and rep range.

Day 36: Upper Body/Cardio

Bench press

5 sets of 3 reps, rest 2 min. between sets
Bench press Bench press


Board press

3 sets of 3 reps, rest 2 min. between sets
Board press Board press



4 sets of 6 reps (4-count eccentric)
Pull-up Pull-up

1-1/4 incline dumbbell bench press

4 sets of 6 reps (4-count eccentric), rest 2 min. between supersets
1-1/4 incline dumbbell bench press 1-1/4 incline dumbbell bench press

Giant set

Machine decline bench press

3 sets of 6-8 reps
Machine decline bench press Machine decline bench press

Reverse-grip lat pull-down

3 sets of 6-8 reps
Reverse-grip lat pull-down Reverse-grip lat pull-down

Machine shoulder press

3 sets of 6-8 reps
Machine shoulder press Machine shoulder press

T-bar chest-supported row

3 sets of 6-8 reps, rest 30 sec. between exercises, 2 min. between giant sets, fail in the rep range
T-bar chest-supported row T-bar chest-supported row


Incline treadmill sprint

12 rounds: 25 sec. work, 1 min. rest, #12 incline, work speed PR mile pace
Incline treadmill sprint Incline treadmill sprint

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