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Modern Physique: Week 2, Day 8 - Upper Body and Cardio

This week, we up the ante: more weight, more cardio, and more intensity. Let's get to work!

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Today's workout includes a 1-1/4 close-grip bench press. To do it, lower the weight for a 4-count, push the weight 1/4 of the way up, bring it back down to your chest, and then push it all the way back up.

The slow eccentric portion and the extra 1/4 rep will increase the amount of time your muscles are under tension, bringing strength and size gains to your chest!

Go as heavy as you can on those face pulls. That movement will make a huge difference in your pulling power.

Day 8: Upper body and cardio

1-1/4 Close-grip bench press

4 sets of 6 reps (4-count lower)
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Face Pull

4 sets of 10 reps
Face Pull Face Pull
Note: Rest 2-3 min.


Weighted Chin-Up

4 sets of 6 reps (4-count eccentric)
Chin-Up Chin-Up

Behind-the-neck push press

4 sets of 10 reps
Push Press - Behind the Neck Push Press - Behind the Neck
Note: Rest 2 min. between supersets.

Giant set:

Machine incline bench press

3 sets of 8-12 reps
Leverage Incline Chest Press Leverage Incline Chest Press

Lat Pull-down

3 sets of 8-12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Machine Shoulder Press

3 sets of 8-12 reps
Machine Shoulder (Military) Press Machine Shoulder (Military) Press

T-bar chest-supported row

3 sets of 8-12 reps
T-Bar Row T-Bar Row
Note: Rest 30 sec. between exercises, fail in the rep range, rest 2 min. between giant sets.

If you can't use all four pieces of equipment, look for suitable substitutes, or perform straight sets with short rests.


Incline treadmill sprint

12 rounds: 20 sec. work, 1 min. rest (#12 incline, work speed PR mile pace)
Running, Treadmill Running, Treadmill

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