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pump
General
Intermediate
Machine strength
Plan Details
The pump routine by ronaldshuman is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Back
Est. 46 min
5 exercises
Dumbbell Deadlift
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Pull-Up
3 Sets x 13 Reps
Cable Seated Row to Neck
3 Sets x 13 Reps
Tue
Chest
Est. 65 min
7 exercises
Dumbbell Incline Fly
4 Sets x 11 Reps
Dumbbell Incline Bench Press
5 Sets x 11 Reps
Machine Fly
4 Sets x 11 Reps
Smith Machine Bench Press (Wide Grip)
5 Sets x 11 Reps
Cable Mid Chest Crossover
3 Sets x 11 Reps
Leverage Decline Chest Press
4 Sets x 11 Reps
Push-Up
3 Sets x 11 Reps
Wed
Cardio
Est. 0 min
0 exercises
This day is empty
Thu
Legs
Est. 65 min
6 exercises
Machine Leg Press
5 Sets x 13 Reps
Machine Leg Extension
5 Sets x 13 Reps
Machine Leg Curl (Prone)
5 Sets x 13 Reps
Donkey Calf Raise
6 Sets x 13 Reps
Barbell Squat
4 Sets x 13 Reps
Bodyweight Walking Lunge
3 Sets x 13 Reps
Fri
Arms
Est. 60 min
6 exercises
EZ Bar Preacher Curl (Close Grip)
4 Sets x 1 Reps
EZ Bar Decline Close Grip Skull Crusher
5 Sets x 11 Reps
Dumbbell One-Arm Hammer Curl
4 Sets x 11 Reps
Cable One-Arm Tricep Pushdown
5 Sets x 11 Reps
Barbell Curl
4 Sets x 11 Reps
Dumbbell Seated Tricep Press
5 Sets x 11 Reps
Sat
ABS
Est. 51 min
6 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 13 Reps
Stability Ball Hand and Foot Exchange
4 Sets x 13 Reps
Parallel Bar Leg Raise
4 Sets x 13 Reps
Bench Plank
4 Sets
Plank
4 Sets
Sun Salutation
4 Sets x 13 Reps
Sun
Shoulder
Est. 58 min
6 exercises
Smith Machine Shoulder Press
5 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Military Press (Seated)
4 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 12 Reps
