WEEK 4, DAY 22: UPPER BODY AND CARDIO

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WEEK 4, DAY 22: UPPER BODY AND CARDIO

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Modern Physique: Week 4,

 Day 22 - Upper Body and Cardio

By Steve Cook

Last updated: Apr 28, 2016

39 SHARES

It's time for another round of upper-body work followed by an intense cardio session. Let's get to it!

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 Jump To A Page ---------------- Series Main Page Program Overview Training Overview Nutrition/Supplements ---------------- Week 1 Day 1 Upper Body Day 2 Legs Day 3 Active Recovery Day 4 Abs Day 5 Upper Body Day 6 Legs & Plyos Day 7 Rest ---------------- Week 2 Day 8 Upper Body Day 9 Legs Day 10 Active Recovery Day 11 Abs Day 12 Upper Body Day 13 Legs & Plyos Day 14 Rest ---------------- Week 3 Day 15 Upper Body Day 16 Legs Day 17 Active Recovery Day 18 Abs Day 19 Upper Body Day 20 Legs & Plyos Day 21 Rest ---------------- Week 4 Day 22 Upper Body Day 23 Legs Day 24 Active Recovery Day 25 Abs Day 26 Upper Body Day 27 Legs & Plyos Day 28 Rest ---------------- Week 5 Day 29 Upper Body Day 30 Legs Day 31 Active Recovery Day 32 Abs Day 33 Upper Body Day 34 Legs & Plyos Day 35 Rest ---------------- Week 6 Day 36 Upper Body Day 37 Legs Day 38 Active Recovery Day 39 Abs Day 40 Upper Body Day 41 Legs & Plyos Day 42 Rest ---------------- Week 7 Day 43 Upper Body Day 44 Legs Day 45 Active Recovery Day 46 Abs Day 47 Upper Body Day 48 Legs & Plyos Day 49 Rest ---------------- Week 8 Day 50 Upper Body Day 51 Legs Day 52 Active Recovery Day 53 Abs Day 54 Upper Body Day 55 Legs & Plyos Day 56 Rest ---------------- 

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Symmetry is about more than just aesthetic appeal—it's a sign of a healthy physique. I've designed this program to help you achieve that much-coveted level of perfection. Today's workout includes supersets of push-and-pull movements. Completing a pressing movement such as bench, followed by a pulling movement like lateral pull-downs, will train both sides of your body simultaneously.

Some of these movements, like the behind-the-neck push press, may be new to you. Don't worry. Follow these form cues and you'll be on your way: Begin with the barbell on your shoulders and your hands in a comfortable position on the bar. Keep your feet directly under your hips and bend your knees about three inches. Drive up through your heels, and use the momentum generated to extend your arms and press the weight overhead. Finish with your ears in front of your shoulders.

This week, you'll be kicking up your cardio with two additional rounds of treadmill sprints. Fight the urge to slack off; you can do anything for twenty seconds.

DAY 22: UPPER BODY AND CARDIO

SUPERSET:

1

CLOSE-GRIP BENCH PRESS

6 sets of 6, 4, 3, 2, 1, 6 reps 

 

FACE PULL

6 sets of 6 reps 

 

Note: Rest 2-3 min. between supersets.

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SUPERSET:

2

WEIGHTED CHIN-UP

6 sets of 6, 4, 3, 2, 1, 6 reps 

 

BEHIND-THE-NECK PUSH PRESS

6 sets of 6 reps

 

Note: Rest 2 min. between supersets.

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GIANT SET:

3

MACHINE INCLINE BENCH PRESS

3 sets of 8-12 reps

 

LAT PULL-DOWN

3 sets of 8-12 reps

 

MACHINE SHOULDER PRESS

3 sets of 8-12 reps

 

T-BAR CHEST-SUPPORTED ROW

3 sets of 8-12 reps

 

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.

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CARDIO:

4

INCLINE TREADMILL SPRINT

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