PLAN #2

Basic Pump Blaster | 5 Exercises | 25–30 min

🏋️ Exercise 1 – Cable Straight Bar Pushdown

👉 4 sets × 10–12 reps
📍 Elbows tight, hard squeeze at bottom

🏋️ Exercise 2 – Overhead Rope Extension

👉 3 sets × 12–15 reps
📍 Full stretch, slow controlled reps

🏋️ Exercise 3 – Close-Grip Push-Ups

👉 3 sets × max reps
📍 Hands close, slow tempo

🏋️ Exercise 4 – One-Arm Dumbbell Kickback

👉 3 sets × 12–15 reps
📍 Keep upper arm fixed, squeeze hard

🏋️ Exercise 5 – Bench Dips (Slow Tempo)

👉 2 sets × max reps
📍 3 sec down, full pump

🧠 WHY THIS WORKS

High reps + isolation + bodyweight = crazy pump & full tricep activation.

🚀 TRAINING TIP

Rest 45–60 sec only. Focus on squeeze, not heavy weight.