Tuesday Arm Pump

I trained some arms this morning and walked away with an incredible pump. Since I did some heavy 5 x 5 training yesterday it was nice to handle some lighter weights this morning. I’m calling this my arm pump workout.

Arm Pump Workout

Cable Pressdowns:
4 rest-pause sets x 20 reps

EZ Bar Curls:
4 rest pause sets x 20 reps

Skull Crushers:
4 sets x 15 reps

Seated Dumbbell Curls:
4 sets x 10 reps


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The rest-pause sets are something I do frequently. This technique allows you to reach complete muscle failure. And in essence, you’re doing more reps with a moderately heavy weight.

The key to this morning’s arm pump workout, and this is somewhat a given, is strict form. For this reason, I never go super heavy for arms. You see a lot of folks in there swaying the weight, using momentum. That doesn’t do a lot for targeting the muscle.

There’s not a ton of volume with this arm workout. But every rep was extremely intense. Starting out with rest pause sets set the tone for the entire workout. I did some abs work and cardio afterwards.

Train with Passion,


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