Weight Lifting, Weight Training, Bench Press & Bodybuilding
December 5, 2023

The Pump Routine - Sample Workout 3
By Mo Mendez

The Pump Routine - Sample Workout 3

The pump routine is designed to pump the muscles up. This means more exercises, higher repetitions, and also an additional focus on the extremities. The pump movement is oriented very much around the "feel" of the working muscle, especially with deliberate contractions and slower movements. The repetition range will be a rotating 6 to 12 range. You use a weight until you can handle it for twelve repetitions, then you add enough weight that forces you to drop back down to 6 repetitions. You stay at that point until you can again pump out 12 repetitions. The pump routine also focuses more on smaller sections of the muscles rather than the larger muscle groups.


Part A

  • Incline-bench presses - 3 to 4 sets, 6 to 12 rep range

  • Wide-grip dips - 3 sets, 6 to 12 rep range

  • Behind-the-head presses - 2 to 3 sets, 6 to 12 rep range

  • Dumbell lateral raises - 2 sets, 6 to 12 rep range

  • Barbell curls - 2 to 3 sets, 6 to 12 rep range

  • Hammer curls - 2 to 3 sets, 6 to 12 rep range

The Pump Routine - Sample Workout 3 This workout puts the focus on some of the muscle groups that look particularly fantastic when made larger. The upper and outer chest looks great when given some size, as does the side shoulder (deltoid) head. The behind-the-head press is fantastic for forcing muscle growth into the shoulder region. The man with sensational shoulders, Kevin Levrone, says that "behind-the-head presses are great for adding considerable size and thickness to the entire shoulder girdle. I slowly lower the weight on the negative part of the movement so that the weight is just at shoulder level. I then begin the positive or pushing part of the movement, concentrating on squeezing and tensing until I return the bar to the starting position." The behind-the-neck press will make your shoulders huge. And if you want to make your biceps huge then focus some of your effort on the brachialis muscle - the arm muscle that lies under the biceps. Bertil Fox, a bodybuilder known for his massive biceps, pointed out that "anyone who neglects brachialis development automatically limits the height and ultimate mass of his biceps, because a well-developed brachialis will push the biceps upward and away from the humerus and give the biceps more apparent height and mass." There are several exercises that will bulk up the brachialis muscle on the upper arm. A couple of the best are the reverse curl, and the hammer curl. The reverse curl is performed like the curl except the hands are facing outward instead of inward. The hammer curl is performed like it sounds - you lift a dumbell as if you were lifting a hammer. Big brachialis muscles will push the biceps muscle above it even higher and give you massive arms as well as giving the forearm muscles a great workout. The reverse curl and the hammer curl are great for building some size onto your arms.

If you want to build gigantic biceps, focus a lot of your training on the brachialis muscle!

The second part of the workout focuses on the areas that were not hit in part A of the workout. Part B includes exercises for pumping up the triceps, back, and leg muscles.

Part B

  • Triceps bench presses - 3 to 4 sets, 6 to 12 rep range

  • Narrow dips, weighted - 3 sets, 8 to 12 rep range

  • Cable pulldowns - 3 to 4 sets, 6 to 12 rep range

  • Bent rows - 3 sets, 6 to 12 rep range

  • Hack squats - 2 to 3 sets, 12 to 15 rep range

  • Leg curls - 2 to 3 sets, 12 to 15 rep range

  • Donkey calf raises - 2 to 3 sets, 6 to 12 rep range

The triceps muscle is the first muscle group worked in part B of the pump routine. The triceps bench press is a bench press with a narrow grip (hands placed 6 to 14 inches apart). The triceps bench press and the weighted narrow dip both are excellent for building mass onto the upper arms. If you want large upper arms, place an emphasis on the triceps because it contains 66 percent of the upper-arm musculature.

The Pump Routine - Sample Workout 3

If you want to build massive arms, focus your training on the triceps. The triceps make up 2/3 of the upper-arm mass.

Calf-training was also added to the standard workout. The donkey calf raise involves bending over at the waist with weight above the waist (either in the form of a machine or having a workout partner sit on your back) and performing calf raises. This exercise is one of the better ones for building the calves. The hack squat is also employed in part B of the pump routine and it really focuses the size gains on the inner and lower section of the legs.

The leg curl is very effective for adding size to the hamstring muscles and especially works well with higher repetitions.

Perform part A of the pump routine, rest for two days, then perform part B. Continue to repeat this pattern throughout the month. Use the pump routine for 2 to 4 months.

Visit Exercise Database to see examples of exercises.

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