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Modern Physique: Week 8, Day 50 - Upper Body and Cardio

Welcome to the final week of Modern Physique! Of course, this is just the beginning for you!

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I get it; giant sets can be a giant pain, especially during peak hours on workdays, when the gym is more packed than usual. Monopolizing four different pieces of equipment isn't always possible.

If you find yourself crowded out of your favorite station, just choose a different exercise that utilizes the same target muscles. For instance, if you manage to snag an adjustable bench, but someone beats you to the pull-down machine, just substitute a barbell pull-over. This lets you target your lats while making the bench do double duty.

Day 50: Upper Body/Cardio

Bench press

4 sets of 2 reps, rest 2 min. between sets, 2 sets of 1 rep (AHAP), rest 2 min. between sets
Bench press Bench press


Board press

3 sets of 1 rep (AHAP), rest 2 min. between sets
Board press Board press



5 sets of 4 reps
Pull-up Pull-up

1-1/4 incline dumbbell bench press

5 sets of 4 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

14 rounds: 30 sec. work, 1 min. rest, #12 incline, work speed PR mile pace
Incline treadmill sprint Incline treadmill sprint

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