The Bodybuilding Pump Sesh for a Truly Massive Summer

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Sometimes fitnessing can seem complicated. Which, when you’ve spent your week trying to tap into all available energy pathways, practiced the regressions and progressions of strict, kipping and butterfly gymnastic movements, then AMRAPed and EMOMed yourself to metabolic exhaustion, is only understandable.

But it can be delightfully simple. It can be about the honest quest for a visibly bigger, obviously stronger body. It can be about chasing the pump.

MH Elite coach Tom Kemp is here to inject some bodybuilding into your life. His upper-body session uses three superset combining push and pull movement patterns, so you can rep away without too much fatigue.

You’ve got an accessory tri-set to finish off your biceps, triceps and delts, so that you finish your sessions as swole as possible. If we’re honest, we all want that don’t we?

Perform both exercises as a superset with 60-90 seconds rest between each set, working for four total supersets.

1A) Bench Press x 10

shoulder, exercise equipment, free weight bar, physical fitness, arm, strength training, gym, standing, joint, barbell,

1B) Wide Pull ups x 10

If you need some assistance, use a band to help you up to the top, then work 5 super-slow negative reps, before 5 full band-assisted reps.

2A) Cable Chest Press x 10

Focus on keeping your shoulders retracted throughout the movement and think about driving your elbows together.

weights, exercise equipment, kettlebell, dumbbell, arm, bodybuilding, muscle, standing, chest, physical fitness,


2B) Low Cable/DB Row
s x 10

Perform both exercises as a superset with 60-90 seconds rest between each set

weights, exercise equipment, shoulder, overhead press, kettlebell, arm, dumbbell, physical fitness, standing, muscle,


3A) DB Shoulder Press x 10

Stop short of the lockout on the shoulder press so you can maintain tension throughout all your reps. Resting at the top is only cheating yourself of gains.

weights, exercise equipment, shoulder, overhead press, kettlebell, arm, dumbbell, physical fitness, standing, muscle,


3B) Bent-Over Row x 10

Perform each movement back-to-back with 60-90 seconds rest between sets.

Finisher

4A) EZ Bar Bicep Curl x 12
4B) Tri Rope Press-Down
x 12
4C) Dumbbell Lateral Raise
x 12

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