Power, Precision & Pump Routine number 2

Here’s your routine for day 2, this is a PULLING routine. Unlike yesterday’s PUSH routine which was “double legs”, this time we start with upper body, do some butt and hamstrings work in the middle, then come back to upper body again to finish off.

Warm Up:

  • Reverse Pec Dec 2 x 20 reps.

Power Section: 

  • Seated Cable Row.
  • 2 x 8 – 10 reps,
  • 2 x 6 – 8 reps.
  • 2 x 4 – 6 reps.

Precision Movement

  • Laying Rear Delt Lateral Raise 4 x 12 – 16 reps.

Pump Section, Lower Body

  • Back Extension, Weighted Hip Thrust or Glute Kickback
  • 1 x 12 – 16 reps.
  • 2 x 10 – 12 reps.
  • 1 x 12 – 16 reps.
  • Hamstring Curl 4 x 12 – 16 reps.

Pump Section, Upper Body

  • Close Grip Latt Pulldown 4 x 12 – 16 reps.
  • Straight Arm Pulldown 4 x 12 – 16 reps.

Biceps

  • Biceps Curl 1 x 40 reps.
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Author: davehpt

I'm DaveHPT, Maybe you've heard of me? Musician, rock star and recording artist. Published author. Former security industry professional. Personal Trainer and Weight Management Architect Of Awesomeness. Problem Solver.

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