Serge Nubret's pump training

Use a weight you can comfortably do for 20 reps for the working sets. 30-45 second rest periods, up to 2 minutes rest on squats and leg press.

For abs, do a situps AMRAP every day.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Rest no more than 2 minutes between squat sets, and no more than 90 seconds between leg press sets. 

Bench Press (Barbell)

Chest Fly (Dumbbell)

Incline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Pullover (Dumbbell)

Squat (Barbell)

Leg Press (45 Degrees)

Leg Extension

Chest and Quads

Rest no more than 30 seconds between the pulldown and row sets. 

Chin-Up (Bodyweight)

Behind-the-Neck Lat Pulldown

Wide Grip Lat Pulldown

Bent Over Row (Barbell)

Lying Leg Curl

Standing leg curl

Back and hamstrings

Standing Behind Neck Shoulder Press (Barbell)

Front Raise

Upright Row (Barbell)

Lateral Raise (Cable)

Standing Calf Raise

Seated Calf Raise

Shoulders, arms and calves 

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