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ROUTINE 05PUMP FOCUS

Chest / Back / Shoulders / Legs

DAY 01: CHEST

Pecs · Upper Chest · Serratus

  • 01Upper ChestIncline Barbell Bench Press
  • 02ChestFlat Dumbbell Press
  • 03ChestCable Crossover
  • 04Lower ChestChest Dip
  • 05ChestPec Deck Fly

DAY 02: BACK

Lats · Traps · Rear Delts

  • 01Back, HamstringsDeadlift
  • 02Lats, BicepsWeighted Chin-Ups
  • 03Mid BackT-Bar Row
  • 04LatsStraight-Arm Pulldown
  • 05TrapsBarbell Shrug

DAY 03: SHOULDERS

Anterior · Lateral · Posterior Delts

  • 01ShouldersOverhead Press
  • 02Anterior DeltsArnold Press
  • 03Lateral DeltsLateral Raise
  • 04Rear DeltsReverse Pec Deck
  • 05Traps, Lateral DeltsCable Upright Row

DAY 04: LEGS

Quads · Hamstrings · Glutes · Calves

  • 01QuadsLeg Press
  • 02QuadsHack Squat
  • 03HamstringsLying Leg Curl
  • 04QuadsLeg Extension
  • 05CalvesSeated Calf Raise

DAY 05: ARMS

Biceps · Triceps · Forearms

  • 01TricepsClose-Grip Bench Press
  • 02BicepsBarbell Curl
  • 03TricepsOverhead Tricep Extension
  • 04Biceps, ForearmsHammer Curl
  • 05TricepsCable Kickback
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