Pumped

Pumped

STRENGTH

1. Heavy chest press of choice

 3-4 x 6-8

Rest 2 minutes

2A. Alternating single arm bent over row
3-4 x 6-8 RL

2B. Dead bug holds

2-3 x 10-15 seconds RL

Rest 30-60 seconds

3A.Eccentric push-up

3 x 5-10

3B. Seated single arm band pull-downs with slow raise

3 x 8-10 RL

Rest 1 minute

4. Seated rear fly

2-3 x 10-12

Rest 1 minute

OPTIONAL: ARM + CORE FINISHER

2-3x through, rest as needed

● Straight leg triceps dips x 10-12

● Bicep curls x 10-12 

● Slow mountain climber x 5-6 RL (3 second pause each side)