PUMP

Day 6

1 2 3 4 5 6 7

Back / Chest / Arms

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Dynamic Warm Up
Sets: 2

= Super Set

Cat Cow
10

Reps

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Thread the Needle
10

Reps

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Scorpion Twist
10

Reps

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Phase 2
Sets: 3

DB Incline Press
15

Reps

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Bent Over DB Rows
15

Reps

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Phase 3:
Sets: 3

Lat Pulldown
10

Reps

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Hanging Tuck / Knee Raises
15

Reps

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Phase 4:
Sets: 4

Cable Rows
10

Reps

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Phase 5:
Sets: 3

Bench Press
12-8

Reps

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Phase 6:
Sets: 3

Skull Crushers
15

Reps

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Twist Press
15

Reps

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Bicep EZ-Bar Curls
15

Reps

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Phase 7:
Sets: 3

Lat Pull Over
12

Reps

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Tricep Overhead Extensions
12

Reps

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