THE PUMP

September 19, 2018

THE PUMP

Workout for Tuesday 18th September

We are headed back to basics for today's workout, but trust me, this will be far from easy. Get ready for pain and a pump that’ll have you looking like you fell into a beehive you’ll be so swollen.

After a quick warm-up, set up a flat barbell bench press station with 70% of your bodyweight. (If you weigh 200lbs, the bar and plates should weigh in total 140lbs). Complete the workout and make sure you get enough rest before moving on to the finisher. 

It is only a few exercises but you will really feel this after that finisher! 


WORKOUT: Complete 10 Rounds of the following 2 exercises.
Strict Pull-ups x Max reps.  (Can be substituted with Inverted rows)
Bench press @70% of your Bodyweight x Max reps.

Rest 1 minute between rounds.

FINISHER: rest 3-5minutes before adding this killer to the end. 
10-9-8-7-6-5-4-3-2-1. (Reps)
Burpees.

4 Count Flutter kicks.