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)