3-25 PreShift Biceps

Suns out in Seattle

  • Bar Curls 5sets 12-15reps
  • EZ Curl Bar 5sets 20-25reps
  • Bar Curls 3/50method
  • DB Curls 4sets 4-6reps
  • Bar Curls 3/50method
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.
  3. 3/50 Method pick a weight for 3 sets working sets where you are trying to get to a total of 50reps. Do as many as you can each set. When you can hit 50reps in one set add weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

3-24 PreShift Tricep Session

Sometimes it’s nice to really isolate a small muscle group.

  • Close Grip Bench 5sets 12-15reps
  • Skullcrushers 5sets 12-15reps
  • Triangle Cable 4sets 20-25reps
  • Reverse Grip Cable 4sets 20-25reps
  • Rope Cable Overhead 3/50method
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.
  3. 3/50 Method pick a weight for 3 sets working sets where you are trying to get to a total of 50reps. Do as many as you can each set. When you can hit 50reps in one set add weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

3-23 Back PreShift

  • Weighted PullUps 4sets 2-3reps
  • Bent Row 5sets 12-15reps (rest pause)
  • Lat PullDown 5sets 12-15reps (rest pause)
  • Close Grip High Pull 4sets 12-15reps
  • 1arm Cable rows 4sets 12-15reps
  • Lat PullDown 3/50method
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.
  3. 3/50 Method pick a weight for 3 sets working sets where you are trying to get to a total of 50reps. Do as many as you can each set. When you can hit 50reps in one set add weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

3-22 Chest and Biceps

Late in posting

  • Bench 5sets 12-15reps + Straight Bar Curls 5sets 20-25reps (rest pause each)
  • Incline Bench 4sets 12-15reps + DB curls 4sets 12-15reps
  • Hammer Plate Press 4sets 20-25reps + Plate Preacher Curls 4sets 12-15reps
  • Bench 3/50 method
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.
  3. 3/50 Method pick a weight for 3 sets working sets where you are trying to get to a total of 50reps. Do as many as you can each set. When you can hit 50reps in one set add weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

3-21 PreShift Triceps

  • Close Grip Bench 4sets 12-15reps
  • Triangle Cable 5sets 20-25reps
  • Rope Cable 5sets 20-25reps
  • Dips 4sets 12-15reps
  • Skullcrushers 4sets 12-15reps
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.
  3. 3/50 Method pick a weight for 3 sets working sets where you are trying to get to a total of 50reps. Do as many as you can each set. When you can hit 50reps in one set add weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

3-19 Arm Blast

There is some chest in here but it’s a Suns Out Guns Put kinda day in the PNW

Superset it all!

  • Close Grip Bench 5sets 20-25reps + EZ Bar Curls 5sets 12-15reps
  • Straight Bar Curls 5sets 20-25reps + EZ Bar Skullcrushers 5sets 12-15reps
  • Cable Preacher Curls 4sets 12-15reps + Cable Rope Press 4sets 20-25reps
  • Straight Bar Curls 3/50method + Cable Rope Press 3/50method
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.
  3. 3/50 Method pick a weight for 3 sets working sets where you are trying to get to a total of 50reps. Do as many as you can each set. When you can hit 50reps in one set add weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

3-18 PostShift Triceps 

  • Rope Cable Overhead 6sets 20-25reps
  • Triangle Cable 4sets 12-15reps
  • Straight Bar Cable 4sets 20-25reps
  • Rope Cable press 3/50method
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.
  3. 3/50 Method pick a weight for 3 sets working sets where you are trying to get to a total of 50reps. Do as many as you can each set. When you can hit 50reps in one set add weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.