Chest & Back: Pump Chasing Workout


If your favorite part of lifting is chasing for the pump, oh boy do I have a good workout for you!

I took a few days off because this past weekend was my buddies/client’s first bodybuilding show. He did awesome & I’m very proud of what he has accomplished so far! To get back into the swing of things, I lightened up the weight that I used, & really shot for short rest times & supersets to blast my muscles with blood. Man, this was a good workout.


5-minute light bike
Resistance Band (RB) Reverse Flies: 10
RB Overhead Adductions: 10
RB Internal/External Shoulder Rotations: 10 each
RB Scapular Retractions: 10
Hip RB Side to Side Steps: 10 each way
Hip RB Front to Back Steps: 10 each way
Hip RB Knee Raises: 20


Exercise #1: Superset
Inverted Rows: 5×10
Push-ups: 5×10
15-30s rest

Starting off with a little calisthenic superset! Calisthenics is something that I have been incorporating in my training lately. My goal is to be a well rounded Personal Trainer, so this is a good step in the right direction! Take a look at the video for a demonstration.

Exercise #2: Superset
Inclined DB Press: 3×10
Seal Row: 3×10
15-30s rest

Make sure to squeeze your muscles with this superset! With the chest press, squeeze your chest together at the top of every rep & slowly lower the weight down. With the seal row, row with your arms at a 45 degree angle & slightly lift your chest off the bench every rep to help fully contract your back muscles. Take a look at this video.

Exercise #3: Superset
Alternating Hammer Strength High Row: 3×8-10 each arm
Alternating Hammer Strength Decline Press: 3×8-10 each arm
15-30s rest

For your “non working” arm, I want it to be fully contracted in an isometric position. For example, row the weight down, then hold one arm still while the other arm is moving. With the press, press both arms out, hold one arm in a press position while the other arm is moving. Make sure to alternate arms every rep. To add a little bit more volume to your sets, you can pulse for 5 reps with both arms when you think you’re about to fail! This was a burner.

Exercise #4: Superset (straight bar attachment)
Triceps Pushdowns: 3×10
Cable Chin Curls: 3×10

You probably already know what a pushdown is, so let me explain what the cable chin curl is. Place the cable at the highest position & take a few steps back so that your body is slightly leaning back. Curl the weight all the way to under your chin, hold for a second, then slowly release the weight back. Not too sure if anyone has coined this exercise yet, but I call it a Chin Curl (:


5-10 minute full body stretch


Nothing much else to say! This was a quick workout with a lot of volume packed into it. It’s definitely a good one to try out! If you do try this out, please let me know in the comments! I would love to hear from you (: & if you’re interested in training with me, you can find on the information you need in the Working With Me tab. Hope to hear from you soon!





Consult a doctor before performing any of these exercises explained above. Physical activity is good for the body, but does raise the risk of serious health effects especially in those with CVD & other health relative issues that raise this risk.


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