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THE DAILY PUMP

UPDATED BETWEEN 10-11 AM PACIFIC


Daily Pump posted early! Got a lot of requests for this. Previous Pump is listed below. Happy Thanksgiving to all you turkeys in the US! 

Lats/TRAPS/NECK

Straight Arm Pull down
8,6,4,4 (1:2:1:0)

Incline Bench Chest Support Double Arm DB Row
8,6,4,4 (1:2:1:0)

Lat Pull down (wide grip)
10,8,6,6

Hammer Strength Mid Row
10,8,6,6 drop 8 drop 10

Kneeling Lat Pull down (reverse grip)
4 sets of 12 (1:0:1:2)

Hammer Strength High Row (single arm)
12,10,8,8 (1:0:1:2)

Plate Shrug
6 sets of 30

Smith Machine Shrug
6 sets of 15 (1:0:1:2)

Wrestling bridges / Lying Plate Front Neck Raise
4 sets to Failure / 10 (1:0:1:2)

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Chest/shoulders

Flat Dumbbell Fly
8,6,4,4 (1:2:1:0)

Incline Barbell Press
8,6,4,4 (1:2:1:0)

Slight Incline Dumbbell Press
10,8,6,6 drop 8 drop 10

Decline Cable Fly
3 sets of 6 drop 8 drop 10

*Body Weight Chest Dips
4 sets of Failure (1:2:1:2)

Barbell Upright Row
8,6,4,4

Seated Dumbbell Military Press
8,6,4,4 (1:2:1:0)

Machine Side Laterals (or Dumbbells if you dont have a machine)
10,8,6,6 drop 8 drop 10

Bent Over Rear Delt Dumbbell Fly
2 sets of 8 drop 10 drop 12

Barbell Hanging Side Laterals
3 sets of 12 (1:2:1:2)


We do not save The Daily Pump! Each workout is posted for 24 hours. Screen shot your favorites! A key to the workout is listed below.

Exercises marked with * are posted on Instagram @smith.julian 



TIME UNDER TENSION RATIOS:  

1st number- How long the negative portion of rep should take

2nd number- How long you should pause on the stretch

3rd number- How long the positive portion of rep should take

4th number- How long you should pause on the contraction

Negative is always the stretch

 Positive is always the contraction

Example:  Close Stance Hack Squat (4:0:1:0)

4 seconds on the negative, no pause on the stretch. 1 second on the positive, no pause on the contraction

Example:  Pec Deck Fly (4:2:1:2)

4 seconds on the negative, 2 second pause on the stretch. 1 second on the positive, 2 second pause on the contraction


Pyramid Sets (12,10,8,8): Anytime you see a pyramid set, regardless of the number of reps, you should always try to increase the weight each set, as the reps go down!

Straight Sets (8,8,8,8): Anytime you see straight sets, regardless of the number of reps, it is going to be more tempo based, so moving up in weight each sets isn't necessary! If you do all the required sets at the same weight, that is fine.

 

Rest Time Between Sets:

4-12 rep range = 30-45 seconds rest between sets

15+ rep range = 45- 60 seconds rest between sets


Drop = Drop Set:

example 12,10,8 drop 6

Do 8 reps, drop to a lighter weight, then complete 6 reps within the same set, no rest


Superset or Compound Set:

example: 4 sets 10/15, 10/15, 10/15

Superset or compound set - complete 10 reps of the first exercise, then 15 of the following exercise within the same set, no rest


Failure:

example: 3 sets 10/F, 10/F, 10/F 

Reps to failure at bodyweight

All hand placement or leg stance is neutral or shoulder width unless otherwise noted


@SMITH.JULIAN

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