PUMP

Day 3

1 2 3 4 5 6 7

Back / Biceps / Core

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Dynamic Warm Up
Sets: 2

= Super Set

Supine Twists
10

Reps

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Figure 4 Rocks
10

Reps

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Roll > Toe Touch
10

Reps

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Phase 2:
Sets: 2

Dead Hang
Instructions: as many reps as possible.
X

Reps

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Plank
Instructions: as many reps as possible.
X

Reps

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Phase 3:
Sets: 3

Chin Ups
Instructions: as many reps as possible.
X

Reps

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Power Toe Touch
Instructions: as many reps as possible.
X

Reps

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Phase 4:
Sets: 3

Seated Bent Over Mid Back Row
Instruction: Knees together
12

Reps

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Bicep Curls
15

Reps

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Phase 5:
Sets: 4

Single Arm Low Row (DB or Machine)
10

Reps

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Phase 6:
Sets: 3

Incline Bench Bicep Curls
12

Reps

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Chest Supported "Y" Raise
15

Reps

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Phase 7:
Sets: 3

Inverted Rows
Instruction: As many reps as possible.
X

Reps

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Flutter Kicks
Instruction: As many reps as possible.
X

Reps

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