![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/07/Programs_Bg.png)
PUMP
Day 6
More Days
Back / Chest / Arms
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 2
Sets: 3
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
DB Incline Press
15
Reps
Bent Over DB Rows
15
Reps
Phase 3:
Sets: 3
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
Lat Pulldown
10
Reps
Hanging Tuck / Knee Raises
15
Reps
Phase 4:
Sets: 4
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
Cable Rows
10
Reps
Phase 5:
Sets: 3
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
Bench Press
12-8
Reps
Phase 6:
Sets: 3
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
Skull Crushers
15
Reps
Twist Press
15
Reps
Bicep EZ-Bar Curls
15
Reps
Phase 7:
Sets: 3
![](https://www.newgeneration-wellness.com/wp-content/uploads/2021/11/superset.png)
Lat Pull Over
12
Reps
Tricep Overhead Extensions
12
Reps