Workout Plans
bentover lateral raise thumbnail
Martin Irvine / Instar
Martin Irvine / Instar

Day 4 : Upper Body Pump

Exercises 14
Equipment Yes
TEMPO NOTE: The first number refers to lowering the weight; the second, to the stretch at the bottom; the third, X, denotes as fast as possible; and the fourth, the end position.

Exercise 1A

Incline Barbell Bench Press You'll need: Barbell, Bench How to
Incline Barbell Bench Press thumbnail
4 sets
15 reps
10 sec rest
Tempo: 2/1/1/0. Perform an extra 1/4 rep after first full rep.

Exercise 1B

Cable Crossover You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Cable Crossover thumbnail
4 sets
15 reps
90 sec rest
Tempo: 2/1/X/1. Perform with pulley in high position.

Exercise 2

Landmine One-Arm Row
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5 sets
15* reps
1 min rest
*Per arm. Tempo: 1/1/X/1.

Exercise 3

V-Grip Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
V-Grip Cable Row thumbnail
3 sets
20 reps
1 min rest
Tempo: 1/1/X/2. Set pulley in low position.

Exercise 4A

Seated Dumbbell Shoulder Press You'll need: Bench, Dumbbells How to
Seated Dumbbell Shoulder Press thumbnail
4 sets
15 reps
10 sec rest
Tempo: 2/1/1/1

Exercise 4B

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
4 sets
15 reps
10 sec rest
Tempo: 2/0/X/2

Exercise 4C

Prone Trap Raise
exercise image placeholder
4 sets
8 reps
90 sec rest
Tempo: 2/0/X/2

Exercise 4D

Bent-Over Lateral Raise You'll need: Dumbbells How to
Bent-Over Lateral Raise thumbnail
4 sets
15 reps
45 sec rest
Tempo: 2/1/X/1

Exercise 5A

Close-Grip Barbell Bench Press You'll need: Barbell, Bench How to
Close-Grip Barbell Bench Press thumbnail
4 sets
15 reps
10 sec rest
Tempo: 2/1/X/1. Perform using bands.

Exercise 5B

High-cable Curl You'll need: Cable Machine How to
High Cable Curls thumbnail
4 sets
15 reps
1 min rest
Tempo: 2/1/X/1

Exercise 6

Dumbbell Hammer Curl You'll need: Dumbbells How to
Dumbbell Hammer Curl thumbnail
4 sets
15 reps
1 min rest
Tempo: 2/0/X/1. Perform using isometrics.

Exercise 7

Cable Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Cable Pressdown thumbnail
4 sets
15 reps
1 min rest
Tempo: 12/1/X/1

Exercise 8

General Plank You'll need: No Equipment How to
General Plank thumbnail
4 sets
15 reps
45 sec rest

Exercise 9

Swiss Ball Crunch You'll need: Swiss Ball How to
Swiss Ball Crunch thumbnail
4 sets
15 reps
45 sec rest
Tempo: 2/1/X/2
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