Bicep Pump

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

Bicep curls

Set 1: 40kg

Set 2: 30kg

Set 3: 25kg

Set 4: 20kg

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