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Ultimate pump, extreme workout!

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  • 05-01-2010 9:04pm
    #1
    D-A-V-E
    Closed Accounts Posts: 531 ✭✭✭


    well lads, I said id do a log too seen as everyone is doing it; this is a workout to seriously get you going and get a good pump.

    Stats:
    Age; 21
    Weight; 79.5kg
    Height; 5ft 9.5inch
    Body mass index; 12.5

    Upper body workout

    I didnt go today but this is what i did yesterday;

    warmup;

    Flys (chest): 3 sets of 10 (12.5kg)
    Dumbell curl (biceps): 3 sets of 10 (12.5kg)

    Shoulders and biceps

    Dumbell shoulder press, 3 sets of 8 (18kg), 2 sets of 10 (25kg), 2 sets of 10 (30kg), 2 sets of 10 (35kg)

    Dumbell curl, 3 sets of 8 (17.5kg), 2 sets of 8 (21kg), 2 sets of 10 (25kg)

    After that I supersetted benching and biceps

    Benching;

    started off 2x8reps of 60kg, 2x8reps of 70kg, 2x8reps of 80kg, 2x8reps of 90kg and finishing with 5x5reps of 95kg. If i got someone to spot me id go up to 105kg (3 sets of 5 after i got to 90kg, going from 90-105)

    Biceps+shoulders;

    Dumbell curl, 2 sets of 8 reps 17.5kg, 2 sets of 8, 22.5kg, 4 sets of 7 (30kg)
    and finishing up with 5 sets of chin ups (6or7 reps)

    at this point im be fairly pumped up so id kinda go mad doing all sorts of things,i mixed between dips (15kg plate attached ) doing 3 sets of 9 and maybe more bicep curls aswell as overhead tricep press (same amount of reps using 35kg dumbell)

    Warmdown;

    exactly the same as warmup

    Flys (chest): 3 sets of 10 (12.5kg)
    Dumbell curl (biceps): 3 sets of 10 (12.5kg)


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