PUMP
Day 6
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Back / Chest / Arms
Download PDFDynamic Warm Up
Sets: 2
= Super Set
Cat Cow
10
Reps
Thread the Needle
10
Reps
Scorpion Twist
10
Reps
Phase 2
Sets: 3
DB Incline Press
15
Reps
Bent Over DB Rows
15
Reps
Phase 3:
Sets: 3
Lat Pulldown
10
Reps
Hanging Tuck / Knee Raises
15
Reps
Phase 4:
Sets: 4
Cable Rows
10
Reps
Phase 5:
Sets: 3
Bench Press
12-8
Reps
Phase 6:
Sets: 3
Skull Crushers
15
Reps
Twist Press
15
Reps
Bicep EZ-Bar Curls
15
Reps
Phase 7:
Sets: 3
Lat Pull Over
12
Reps
Tricep Overhead Extensions
12
Reps