Name: Playbook - Pierre Vuala - On-The-Go Arm Pump
Uploaded: 2024-04-24T19:01:43.222Z
Duration: 25 min
Description: On-The-Go Arm Pump

Marquis Hardin

Fritz

Stefano

Quick arm workout, for that solid arm pump look

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar
- Uses assisted machine if need be

Chin ups

- one Complete Rep is both arms completing a curl 
￼￼- make sure Arms stay at 90°￼
- do not transition from one arm until the other is completed
￼ complete rapids both arms

Uni Iso bicep curl

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- keep the back flat and abs engaged 
- hold 1 sec and squeeze at the top of the movement 
- control the weight as you come down

On-The-Go Arm Pump

Community