For a quick bicep pump which will help build some strength endurance in your arms, give this a try.
3 rounds. 3 minutes rest between rounds
5 Chin Ups
Straight into 4 sets of bicep curls
Set 1: 5-7 reps heavy
Set 2: as many reps as possible, slightly lighter
Set 3: as many reps as possible, lighter than set 2
Set 4: as many reps as possible, lighter than Set 3
Make sure the weight decreases aren’t too dramatic so the next set is still challenging.
For the pull-ups: make sure it’s challenging for 5 reps. This means picking a way for you to do 5 challenging chin ups. This may be with a band to assist you, body weight or even weighted.
My weight and reps:
Chin ups: 5@ body weight + 30kg
Set 1: 40kg
Set 2: 30kg
Set 3: 25kg
Set 4: 20kg