![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/07/Programs_Bg.png)
PUMP
Day 2
More Days
Chest / Shoulders / Triceps
Download PDFDynamic Warm Up
Sets: 2
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
= Super Set
Cat Cow
10
Reps
Thread the Needle
10
Reps
Scorpion Twist
10
Reps
Phase 3:
Sets: 4
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
Bench Press
12-8
Reps
Phase 4
Sets: 3
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
Incline DB Press - Alternating
16-20
Reps
Phase 5:
Sets: 4
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
Tricep Extensions
10
Reps
Hanging Tuck / Knee Raises
15
Reps
Phase 6:
Sets: 4
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
Arnold Shoulder Press
12
Reps
Phase 7:
Sets: 3
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
Incline Plate Press
15
Reps
Skull Crusher
15
Reps
Phase 8:
Sets: 2
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
Push-Ups
X
Reps