PUMP
Day 3
More Days
Back / Biceps / Core
Download PDFDynamic Warm Up
Sets: 2
= Super Set
Supine Twists
10
Reps
Figure 4 Rocks
10
Reps
Roll > Toe Touch
10
Reps
Phase 2:
Sets: 2
Dead Hang
Instructions: as many reps as possible.
X
Reps
Plank
Instructions: as many reps as possible.
X
Reps
Phase 3:
Sets: 3
Chin Ups
Instructions: as many reps as possible.
X
Reps
Power Toe Touch
Instructions: as many reps as possible.
X
Reps
Phase 4:
Sets: 3
Seated Bent Over Mid Back Row
Instruction: Knees together
12
Reps
Bicep Curls
15
Reps
Phase 5:
Sets: 4
Single Arm Low Row (DB or Machine)
10
Reps
Phase 6:
Sets: 3
Incline Bench Bicep Curls
12
Reps
Chest Supported "Y" Raise
15
Reps
Phase 7:
Sets: 3
Inverted Rows
Instruction: As many reps as possible.
X
Reps
Flutter Kicks
Instruction: As many reps as possible.
X
Reps