Get Pumped For Men
May 26, 2011
This Program will get you "pumped up"
The next time you need a quick workout to get a good Pump as well as a quick solution that still offers results you need to try this Upper body program. Chest and arms are two great muscle groups to work together. This particular workout uses the Diminishing set training method. Once the very last set of the exercise is complete you will quickly drop the weight and execute a set for 30 reps...or until muscle failure and move on. This type of training has research that proves maximizing the muscles to go to fatigue after a regular set recruits more muscle fibers. The going to fatigue or muscle failure will also increase the "pump". So if your goal is to strut around, this program will guarantee to get the head turns once complete from your bulging arms and shelf like chest.
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Barbell Bench Press On Bench | 5 | 6 | Chest |
| Barbell Bench Press On Bench | 1 | 30 | Chest |
| Dumbbell Incline Bench Press On Bench Both Arms | 5 | 6 | Chest |
| Dumbbell Incline Bench Press On Bench Both Arms | 1 | 30 | Chest |
| Standing High Cable Flys Both Arms | 5 | 10 | Chest |
| Smith Machine Close Grip Bench Press | 5 | 6 | Arms |
| Standard Push Ups On Ground/Power Push Up | 2 | 15 | Chest |
| Standing Bicep Curl Barbell Both Arms | 5 | 8 | Arms |
| Standing Bicep Curl Barbell Both Arms | 1 | 30 | Arms |
| Standing Cable Triceps Extension Both Arms | 5 | 8 | Arms |
| Standing Cable Triceps Extension Both Arms | 1 | 30 | Arms |
| DB Cross Body Hammer Curls | 5 | 10 | Arms |
| Dips | 5 | 10 | Chest |
Make sure to check out the Workout 101 Training Video Series
