Buff Dudes And The 9-Week Journey For The Goblet Of Gains: Day 57, Back And Chest

Think of all the bosses you’ve slain, all the levels you’ve gained, and all the workouts you’ve trained. You’re just one buff-sized leap away from your prize. Now only one boss stands between you and the coveted goblet, and it’s one you’ve come to know well over the last two weeks. Go claim your gains!

Exercise Evolution (3-3) Buff Dudes: Journey for the Goblet of Gains
Watch the video: 04:18


To proceed, you must face your final challenge: exercise evolution. You’ve learned how to do the squat. But to continue building size and strength, you’ve got to mix it up. Exercise evolution is all about doing “mutations” of the movements in your program. So instead of doing straight squats every leg day, mix it up with Zercher squats, front squats, full squats, and single-leg squat variations. Maybe even go totally out of this world with sets of Jefferson squats. The Buff Dudes love this, and many other, old-school classics.

On back and chest day, change up deadlifts for axle deadlifts, deficit deads, single-leg deads, or even car deadlifts. Next time, add some chains or bands to your equipment to work the top end of your range of motion. Just keep it fresh on your epic quest!

Day 57: Back And Chest










3 sets of 20 reps per side



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