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Modern Physique: Week 8, Day 54 - Upper Body and Cardio

Better wear a sleeveless shirt for today's wicked upper-body, arm blast, and cardio workout!

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Few aspects of weightlifting are as satisfying as the instant gratification I get from a massive arm pump. Today's gun show requires you to fail at a fairly high rep range. That means your goals is to hit those reps. Don't be a meathead and try to lift max weight. It's not your job to show the gym your 1RM biceps curl.

You'll do more reps in the final supersets than the first two, so be particularly smart about what weight you choose.

When you're done lifting, get some HIIT done!

Day 54: Upper Body/Cardio

Incline bench press

4 sets of 8 reps
Incline bench press Incline bench press

Incline dumbbell row

4 sets of 6 reps (4-count hold at top), rest 2 min. between supersets
Incline dumbbell row Incline dumbbell row


Weighted Chin-up

3 sets of 8 reps
Weighted Chin-up Weighted Chin-up

Neutral-grip dumbbell bench press

3 sets of 8 reps, rest 2 minutes between supersets
Neutral-grip dumbbell bench press Neutral-grip dumbbell bench press

Gun show: Fail in the 8-12 rep range


Barbell skullcrusher

3 sets of 8-12 reps
Barbell skullcrusher Barbell skullcrusher

Barbell curl

3 sets of 8-12 reps, rest 90 sec. between supersets
Barbell curl Barbell curl

Alternating dumbbell hammer curl Alternating dumbbell hammer curl

Dumbbell skullcrusher

3 sets of 8-12 reps, rest 90 sec. between supersets
Dumbbell skullcrusher Dumbbell skullcrusher


1-1/4 seated incline curl

3 sets of 15 reps
1-1/4 seated incline curl 1-1/4 seated incline curl

Triceps push-down

3 sets of 15 reps (1-sec pause at bottom), rest 1 min. between supersets
Triceps push-down Triceps push-down


Spin bike sprints

12 rounds, 30 sec. work, 1 min. rest
Spin bike sprints Spin bike sprints

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