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THE DAILY PUMP

UPDATED BETWEEN 10-11 AM PACIFIC


Quads/adductors/forearms

Smith Machine Squat
(heels elevated and touching)

8,6,4,4 drop 6 drop 8 drop 10

*Barbell Box Squat
(inside shoulder width stance)

6 sets of 4
(1:2:1:0)

*Leg Press
(feet low and close on platform)

8,6,4,4 drop 6 drop 8 drop 10

Leg Extensions
8,6,4
(1:0:1:4)

Leg Extensions
10,8,6
(1:0:1:3)

Leg Extensions
12,10,8
(1:0:1:2)

Adductor Machine
12,12,10,10,8,8
(1:0:1:2)

Single Arm dumbbell Wrist Curl
8,6,4,4 drop 6 drop 8 drop 10


FREQUENTLY ASKED QUESTIONS

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

Exercises marked with * are posted in video form on my Instagram: @smith.julian 

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

drop = Drop Set: example 12, 10, 8 drop 6
This means on the third set complete 8 reps, drop to a lighter weight, then complete 6 reps more within the same set, no rest

Failure: example 3 sets F 
This means there are no set number of reps, go until failure

Superset or Compound Set: example 4 sets of 10/15
Complete 10 reps of the first exercise, then 15 of the following exercise within the same set, no rest

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's totally fine

Rest Time Between Sets:
4-12 rep range = 30-45 seconds rest between sets
15+ rep range = 45-60 seconds rest between sets

TIME UNDER TENSION RATIOS: (also see video below)

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:  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


CURRENT Split

As of March 25, 2018

Day 1
Quads/Adductors/Forearms
cardio: NONE

Day 2
Chest/Triceps/Calves
cardio: NONE

Day 3
Lats/Traps
 cardio: NONE

Day 4
Hamstring/Glutes/Abductor/Light Quad
cardio: NONE

Day 5
Shoulders/Biceps
cardio: NONE

Day 6
Neck/Abs/Calves
cardio: NONE

@SMITH.JULIAN

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