Workout
Upper Body Pump
Medium 15 min
Equipment
BarbellBodyweightCable machineDumbbellPull-up bar
Plan
Warmup Warmup ~10 min 1 set
Warmup Warmup ~10 min
1 set
Activation
- Bench Press 30s
- Rest 15s
- Deadlift 10 reps
- Pull-ups 12 reps
Main Main 2 sets
Main Main
2 sets
Strength
- Romanian Deadlift 3× 8 reps
- Rest 1m
- Overhead Press 3× 8 reps
- Rest 1m 30s
- Barbell Row 3× 10 reps
Finisher
3 rounds- Dumbbell Lunge 8 reps
- Rest 20s
- Lat Pulldown 45s
Cooldown Cooldown 1 set
Cooldown Cooldown
1 set
Stretch
- Plank Hold 10 reps
- Walk it off 30s
- Barbell Squat 1m