Let's Pump It Up!

Are you stage ready?

We have all done it. Hitting up the gym hours before heading out to a party or the clubs. The pre-club routine. 

Let me share with you mine - revised edition. Something I use before I jump on stage for my fitness modelling and physique competitions.

All you need is about 15 minutes and you’ll be looking absolutely pumped!

All-time classic

Alright! Let’s do this. Start with the classic pull-ups! But you will be hitting all 3 of the grips.

Wide-grip typical pull-up x6

Close-grip pull-up x6

Chin ups x6

Take 30-60 seconds rest and repeat the above.

Now you are primed for the next superset!

What it takes to be proud!

Chest and shoulders.

Push ups x10

Arnold press x12 

Take 30 seconds rest and repeat the above three times. 

Lets get that 3D shoulder. Boulder shoulder. 

Superset baby!

Dumbbell lateral fly x12

Seated rear delt fly x12

Take 30 seconds rest and smash it out 4 times!

Curls gets the girls!

A good pump-up routine is not complete without the killer arm routine. 

Superset time again! Biceps and triceps.

Let’s keep it simple but effective.

V-bar pushdowns x12

EZ-bar seated curls x12

Rest 30 seconds and repeat the above 3 times.

Own it!

Now one last thing to do before you head out. Go to the mirror, give a sneaky flex and see the pump you have unleashed. It will be unreal!

“I play badminton at a competitive level and it’s really helped me get through the high intensity training sessions. Gives great focus and that extra energy. No negative side effects and it tastes amazing too! Highly recommended for anyone in the fitness space.”

Athi Selladurai: Professional Badminton Player - Australian National Team