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There's no rest for the weary in the iron game. This week, celebrated workout guru Cory Gregory is back with a tortuous regimen of bench presses, pull-ups, rows, flyes, pulldowns, and crossovers (along with some core work), all designed to put you at the forefront of this summer's arms race. Take it away, Cory!

Workout overview:

Super-set Flat Barbell Bench Press-20,15,12,10,8,6 V bar pullups-10-15 reps 6 sets total

Super-set Incline Barbell Bench Press Wide Grip -8 reps 1 Arm Rows- 10 reps 5 sets

Super-set Flat Dumbbell flys-12 reps Pulldowns-12 reps 5 sets

Tri-set Dips-10 reps Dumbbell pullovers-12 reps Cable Crossovers-12 reps 5 sets CORE Back Extensions(90 degree)-30 reps Toes 2 Bar-12-15 reps 3 sets

Super-set
Flat Barbell Bench Press-20,15,12,10,8,6


V bar pullups-10-15 reps


6 sets total

Super-set
Incline Barbell Bench Press Wide Grip -8 reps


1 Arm Rows- 10 reps


5 sets

Super-set
Flat Dumbbell flys-12 reps


Pulldowns-12 reps


5 sets

Pre-Workout Intra-Workout Post-Workout Branch Chain Aminos

Tri-set
Dips-10 reps (add weight if needed)


Dumbbell pullovers-12 reps


Cable Crossovers-12 reps


5 sets

CORE
Back Extensions(90 degree)-30 reps


Toes 2 Bar-12-15 reps


3 sets