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Upper Body Pump

3 sections · 33 steps · 15 min

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Timed steps grouped by section, set, and round.

Warmup

Warmup

Activation

  • Bench Press 30s
    0:30
  • Rest
    0:15
  • Deadlift 10 reps
    0:30
  • Pull-ups 12 reps
    0:36

Main

Main

Strength

  • Romanian Deadlift Set 1 of 3 · 8 reps
    0:24
  • Rest
    1:00
  • Romanian Deadlift Set 2 of 3 · 8 reps
    0:24
  • Rest
    1:00
  • Romanian Deadlift Set 3 of 3 · 8 reps
    0:24
  • Rest
    1:00
  • Overhead Press Set 1 of 3 · 8 reps
    0:24
  • Rest
    1:30
  • Overhead Press Set 2 of 3 · 8 reps
    0:24
  • Rest
    1:30
  • Overhead Press Set 3 of 3 · 8 reps
    0:24
  • Rest
    1:30
  • Barbell Row Set 1 of 3 · 10 reps
    0:30
  • Rest
    1:00
  • Barbell Row Set 2 of 3 · 10 reps
    0:30
  • Rest
    1:00
  • Barbell Row Set 3 of 3 · 10 reps
    0:30

Finisher

Round 1 of 3

  • Dumbbell Lunge 8 reps
    0:24
  • Rest
    0:20
  • Lat Pulldown 45s
    0:45

Round 2 of 3

  • Dumbbell Lunge 8 reps
    0:24
  • Rest
    0:20
  • Lat Pulldown 45s
    0:45

Round 3 of 3

  • Dumbbell Lunge 8 reps
    0:24
  • Rest
    0:20
  • Lat Pulldown 45s
    0:45

Cooldown

Cooldown

Stretch

  • Plank Hold 10 reps
    0:30
  • Walk it off
    0:30
  • Barbell Squat 1m
    1:00