Looking to catch a great pump on your next upper body training session give this workout a go!!
Focus on your form and trying mentally connect with the target muscle for each exercise to maximize the pump your able to achieve.
This workout contains super sets/ exercise pairings, for anyone not familiar with this exercise technique - when exercises have 1a, 1b, 1c, 3a, 3b, etc it means they are groups, complete 1a,
1b, 1c, etc in a row with listed rests before moving onto 2a, 2b, 3 etc.
Upper Body Superset Pump Workout
1a) Close Grip Lat Pulldown
Sets Reps Tempo Rest secs
1 10-15 2111 30
2 10-15 2111 30
3 10-15 2111 30
4 10-15 2111 30
1b) 45* Incline Squeeze Press
Sets Reps Tempo Rest secs
1 10-15 2111 60
2 10-15 2111 60
3 10-15 2111 60
4 10-15 2111 60
2a) Hammer Strength High Row - 1 Arm at a time
Sets Reps Tempo Rest secs
1 10-15 2111 30
2 10-15 2111 30
3 10-15 2111 30
4 10-15 2111 30
2b) Flat Hammer Strength Chest Press - Alternate Arms each rep - total reps listed
Sets Reps Tempo Rest secs
1 20-30 2111 60
2 20-30 2111 60
3 20-30 2111 60
4 20-30 2111 60
3a) Machine Rear Delt Fly
Sets Reps Tempo Rest secs
1 15-20 2111 0
2 15-20 2111 0
3 15-20 2111 0
3b) Machine Chest Fly (squeeze from elbows not hands)
Sets Reps Tempo Rest secs
1 15-20 2111 0
2 15-20 2111 0
3 15-20 2111 0
3b) Machine Lateral Shoulder Raise
Sets Reps Tempo Rest secs
1 15-20 2111 60
2 15-20 2111 60
3 15-20 2111 60
4a) Machine Preacher Curl
Sets Reps Tempo Rest secs
1 10-15 2111 0
2 10-15 2111 0
3 10-15 2111 0
4b) High Cable Triceps Press down - Wide D Grip
Sets Reps Tempo Rest secs
1 10-15 2111 0
2 10-15 2111 0
3 10-15 2111 0
4c) High Cable Triceps Press down - close overhand grip
Sets Reps Tempo Rest secs
1 10-15 2111 60
2 10-15 2111 60
3 10-15 2111 60
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