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Zucko’s Pre-Town Pump-Up!!

Right, I know a vast majority of our members including yours truly are students. That being said, I’m sure most of the lads are familiar with the pre-town ritual known as the ‘pump-up’. According to Arnie:
   “The greatest feeling you can get in a gym, or the most satisfying feeling you can get in the gym is… The Pump. Let’s say you train your biceps. Blood is rushing into your muscles and that’s what we call The Pump. You muscles get a really tight feeling, like your skin is going to explode any minute, and it’s really tight – it’s like somebody blowing air into it, into your muscle. It just blows up, and it feels really different. It feels fantastic!    (Arnold Schwarzenegger 1977)
A pump is a targeted workout to increase blood flow to the muscles and cause a temporary overflow so that your muscle cells are engorged with extra blood and you appear temporarily MASSIVE! Now, the main muscles that this workout is designed to target are the main muscles people tend to notice, which are generally Chest, Guns and shoulders.
Any way, it should be known that this workout is not designed to build strength or muscle or lose fat. The workout was designed to get you JACKED for one night and that is exactly what it will do. Do not expect to hold on to this size, it will last merely for a matter of hours.
The workout consists of higher reps, higher volume and lighter weights. Remember; we are not maxing out here or going for strength, in this workout. Instead we’ll be training using a circuit style of training that will burn a lot of calories, increase blood flow, expand muscle cells and get you looking like a freak!

For the larger muscle groups, we’ll always start with a compound movement using   slighter heavier reps, then move onto more isolated movements that allow us to focus in on peak contractions and isometric pauses.

Each circuit will involve loads of reps to help draw more blood into the muscle cell and make you appear like someone inserted a pneumatic pump in you and set it to full pelt. We won’t spend that much time on smaller muscle groups, as they’re already involved in much of the upper body sets on chest and back.

If you’ve never trained like this before it may be a big shock to your system and it might actually work better for you than someone who trains like this every day. I like to take a pre workout supplement before workouts like this, namely jack3d, supper pumped or No explode etc. They really do give you an extra buzz plus are great for giving you that flushed feeling, thus adding to the pump  BOOM  ;-D

Right enough faffing around lets get to the workout! (Just click on each circuit to enlarge it – just like the circuit will do to your guns! BOOM!)

Circuit 1:
 

A BEAR is a barbell complex. To complete one repetition you will need to deadlift the bar, clean it up, then perform a shoulder press. Then with hands wide lower the bar behind the neck into a squat position, perform a squat, then finish with another shoulder press. This is 1 REP!
For the purposes of this work out go light and double up the reps for the shoulder press!
Circuit 2:






Circuit 3:
 
Circuit 4:
Circuit 5:

Circuit 6:

 
This final circuit is an absolute killer, like I mean an ABSOLUTE f*****g killer. Having said that, the pump you will get from this is unparalleled. There’s basically nothing to it, just choose 2 songs you enjoy training to, (preferably a song longer than 3 minutes) then all you have to do is perform 10 tricep cable pushdowns, followed by 10 cable rope curls….repeatedly until the songs are over. And BOOM your done!!
Now as I said earlier this workout is NOT a proper workout in the sense that it is not designed to improve strength or muscle size  etc. It is not designed to be progressive or functional, it is simply a bit of fun to be performed as an extra boost before hitting the town. Please do not take this workout seriously as I don’t take it seriously. Its simply an added supplement to your training.
Now get off your computer, get to the gym and get the most intense vein bursting, eye gorging, skin ripping pump of your life!!  KA-BOOM!
-Zucko
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