I understand not many of you give a slight interest for exercise but I’m going to post this anyway.

Recently I’ve decided to get back into exercising as much as I can mainly aiming for 3 times a week.

Today I decided to take an approach to the old Mr Olympia training method, ‘the pump’.

The pump is essentially just trying to get the most amount of blood to the muscles as possible so you aim for high heavy sets with a few reps and as little rest as possible, I thought I’d give it a try and I came up with this for today:

Squats

30 reps squats

30 seconds rest

repeat 5 time (5 sets)

25 reps squats

25 seconds rest

5 sets

Then end with as many squats as you can until failure, aim for something high in the hundred range, I got to 200 squats with rests throughout, around 6 rests.

Biceps

30 reps bicep curls 10lbs (maybe 20lbs, not sure) dumbbells (9kg, maybe 4.5kg)

Swap arm 30 reps 10lbs dumbbells

5 sets

Reduce to 25 reps and 25 seconds rest, 5 sets, do hammer curl.

Shoulders

15 reps 4.5kg dumbbells front raise (nazi salute with dumbbell basically)

Swap arms, keep going until 5 sets, then side raises same weights and do 5 reps switch arms until you don’t or can’t do anymore.

This isn’t a perfect plan because if you really want blood going to a muscle like arms you shouldn’t work out any other part beside arm between arm workouts, keep to forearms, biceps, triceps, shoulders rather than biceps, quads, triceps abs, shoulders.

P.S: the squats I do is where you don’t fully stand up when coming up, you slightly bend your knees so you don’t get that little rest, you then go down the normal distance which is at a 90 degree angle roughly and you keep your arms at your side so you avoid the momentum of swinging your arms to reduce the strain, aim to keep your feet flat and steady on the ground and go fairly quickly whilst doing these.

Wow what a waste of time this post was.