Friday’s have been sort of a pump workout day for a while now. I do all of my heavy lifting Monday through Thursday, hitting each muscle once. So when Friday comes around, I pick a few random body parts and do a quick high reps or high volume workout.
I decided to do the German Volume Training style for arms and quads this morning. This is basically doing 10 x 10 (10 sets of 10 reps). I typically rest between 45 seconds to a minute between sets. I chose an exercise for triceps, biceps, and quads for 10 x 10.
Arms and Quads Pump Workout
You’ll notice below that I did a little extra for triceps. And I always do. Triceps make up 3/4’s the size of your overall arm mass. So it makes sense to me to do more for triceps than biceps to have a proportioned look. The last thing you want is bulging biceps with flat triceps. That would look strange and funny.
- Rope Pressdowns
- 10 x 10
- Seated Overheard Dumbbell Extensions
- 3 x 20
- Preacher Curls
- 10 x 10
- Leg Extensions
- 10 x 10
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10 x 10 for Arms
I love the rope pressdown (some call them rope extension) for triceps. The key to this triceps exercise is twisting your wrists out at the bottom of the movement. This targets your triceps more and gives you that burn. I went to overhead dumbbell extensions after that for 3 sets of 20 reps.
It’s common that I do preacher curls when I’m going for high reps or high volume in my arm workouts. It forces you to use strict form so that you can really focus on the muscle. I like the shape this exercise gives my biceps. It’s perfect for a pump workout.
10 x 10 for Quads
Last Friday I did 10 x 10 on the leg press. This week I chose leg extensions. I’ll probably alternate those each week. I do a full leg workout on Wednesdays so the little that I do on Fridays for quads will depend on how I feel.
It’s just a little bit for legs but I still get a good pump in my quads from the 10 x 10. I also hit a couple exercises for calves after that, followed by my usual cardio.
This pump workout goes by fairly quick. About 45 minutes. It’s the perfect way to end the week, kind of on a lighter note after going heavy the prior days.
I’ll also throw in a chest or back exercise now and then. It just all depends on how I feel that day. And this is one workout I don’t plan. I pretty much write it out in my head on the way to the gym.
Train with Passion,