Feb 20 • Training and Recovery
Pump Workout - Lets See Those Veins!!
Rules (non-negotiable if you want the pump):
- Tempo: control the eccentric (2–3 sec down), explode up.
- Rest: 45–90 sec on most work, 2 min on the first heavy move.
- Intensity: stop 0–1 reps from failure on pump sets, and take the last set of most exercises to technical failure.
- Warm-up: 5–7 min easy cardio + 2 ramp sets for the first press + first row.
PUSH (Chest/Shoulders/Triceps) + PULL (Back/Biceps) “PUMP FACTORY”
1) Strength-to-pump opener (superset)
A1. Incline DB Press – 4 sets x 6–10
A2. Chest-supported Row (machine or DB) – 4 sets x 8–12
Rest 90 sec after A2.
- Last set of each: rest-pause (hit max reps, rest 15 sec, hit more reps).
2) Shoulder + Lat width (superset)
B1. Seated DB Shoulder Press – 3 sets x 8–12
B2. Wide-grip Lat Pulldown – 3 sets x 10–14
Rest 75 sec after B2.
- On pulldowns: 1-sec squeeze at the bottom every rep.
3) Pump-and-stretch chest/back (giant set)
Do 3 rounds, minimal rest between moves, 90 sec between rounds.
C1. Cable Fly (high-to-low) – 12–15
C2. Straight-arm Pulldown – 12–15
C3. Machine Chest Press (or push-ups) – 10–15 to near-failure
- Aim for a burn, not ego weight.
This is where the pump gets rude.
4) Delt cap + upper back (superset)
D1. Lateral Raises – 4 sets x 12–20
D2. Face Pulls – 4 sets x 12–20
Rest 60 sec after D2.
- Last set lateral raises: partial reps after failure (10–15 little half reps).
5) Arms finisher (triceps + biceps tri-set)
3 rounds, 60 sec rest between rounds.
E1. Rope Triceps Pressdown – 12–15
E2. Incline DB Curls – 10–12
E3. Overhead Cable Triceps Extension – 12–15
- On curls: 3-sec lower. Yes, it’s cruel. That’s the point.
6) “Leave the gym swollen” finisher (optional, but you’ll hate-love it)
2 rounds, 45 sec rest:
F1. Push-ups – AMRAP (stop 1 rep before form dies)
F2. Cable Curls – 15–25 (constant tension, no lockout)
Progression (so it keeps working)
- When you hit the top of the rep range on all sets, add a small amount of weight next time.
- Keep rests honest. The pump lives in the place your lungs complain.
Quick pump tips
- Salt + water 60–90 min pre (especially if you train flat): makes a real difference.
- Carbs pre (banana, rice cakes, cereal): pumps don’t run on vibes.
- Citrulline malate 6–8g pre, if you tolerate it.
Go run that once and tell your sleeves goodbye.
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Pump Workout - Lets See Those Veins!!
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