GET YOUR PRE-PARTY PUMP ON
This is a workout to get your upper body pump on
Perform the following 5 exercises for 3 sets each, as heavy as you can for 10-15 reps. If you can’t finish 10, your weight is too heavy, if you can finish 15 – it’s too light!
- Incline D/B bench press (3 X 10-15 reps); working upper-chest, shoulders, triceps and abs
- D/B upright rows (3 X 10-15 reps); working traps, arms and forearms
- Close-grip bench-press (3 X 10-15 reps); working triceps, chest, shoulders and abs
- D/B lateral raises (3 X 10-12 reps); working shoulders
- Bicep curls (3 X 10-12 reps); working biceps
Then finish with one circuit of all the exercises, drop the weight to 50-60% and perform approx 25 reps of each or to failure.
- Incline D/B bench press (1 X 25 reps)
- D/B upright rows (1 X 25 reps)
- Close-grip bench-press (1 X 25 reps)
- D/B lateral raises (1 X 25 reps)
- Bicep curls (3 X max reps in 60 seconds)
You’re ready to party!
