Welcome to the ultimate functional pump workout, targeting your chest, triceps, and shoulders.
In this workout, we'll perform a series of supersets and a pump ladder finisher to build muscle and improve performance.
This Functional Pump workout will challenge you and help you achieve your fitness goals.
Warm Up:
Before diving into the main workout, make sure to properly warm up your body to prevent injuries and ensure optimal performance. The warm-up consists of 5 exercises:
-
Band Pass-Through (20 reps)
-
Band Pull-Apart (20 reps)
-
Scapula Pull-Up (20 reps)
-
Push-Up Spider Lunge T-Frame (12 reps, 6 per side)
-
Prone W Lift (12 reps)
Superset A:
-
Kettlebell Shoulder Press (10 reps)
-
Pike Push-Ups (until failure) Perform 4 sets of this superset with 1-2 minutes rest between sets.
Superset B:
-
Barbell Bench Press with a 2-second pause (6 reps)
-
Explosive Plate Push-Up (until failure) Perform 4 sets of this superset with 1-2 minutes rest between sets.
Superset C:
-
Dumbbell Incline Single Arm Bench Press (8 reps per arm)
-
Low to High Band Chest Fly (until failure) Perform 4 sets of this superset with 1-2 minutes rest between sets.
Pump Ladder Finisher:
Perform 10 dips followed by 10 close grip push-ups, then 9 dips and 9 close grip push-ups, continuing to subtract one rep every set until you've completed one rep of each movement. Rest as little as possible throughout while maintaining excellent technique.
Conclusion:
This functional pump workout focuses on chest, triceps, and shoulders, helping you build muscle and improve your performance.
Remember to maintain proper form and control throughout each exercise, and don't forget to warm up before starting the main workout.
If you enjoyed this workout, join the JTM FIT APP and get instant access to 10+ functional training programs along with 250+ other functional workouts to elevate your functional strength and your results!
