Modern Physique: Week 7, Day 47 - Upper Body and Cardio

Who doesn't love a good gun show? Today's the day you get to show off a little bit in the gym.

Back | Main | Next

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 47: Upper Body/Cardio

Superset

1

Incline bench press

4 sets of 8 reps

Incline dumbbell row

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

---

Superset

2

Weighted Chin-up

3 sets of 8 reps

Neutral-grip dumbbell bench press

3 sets of 8 reps, rest 2 minutes between supersets

---

Gun show: Fail in the 8-12 rep range

Superset

3

Barbell skullcrusher

3 sets of 8-12 reps

Barbell curl

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

---

Superset

4

Alternating dumbbell hammer curl

3 sets of 8-12 reps

Dumbbell skullcrusher

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

---

Superset

5

1-1/4 seated incline curl

3 sets of 15 reps

Triceps push-down

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

---

6

Spin bike sprints

12 rounds, 30 sec. work, 1 min. rest

---

Add resistance for sprints, turn down resistance for 1 minute, but keep moving.

---

Get the Most from Modern Physique

Supplements can help you build your best-ever body. Learn more about these hand-picked Modern Physique supps! Go Now!

Back | Main | Next

source Bodybuilding.com Articles http://ift.tt/1Te7VWL