Savage Pump Weekly - Biceps

 

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Summer is upon us, and that means two things:

 

  • Sun’s out

  • GUNS out!

 

Summertime is a time for vacations, beach trips, relaxation, and a lot of swimsuit wearing. To help you look great strutting your stuff in a tank top on the beach, we’ve got the ultimate bicep workout routine for you to turn those pistols you call arms into two Gatling guns!

 

Don’t be fooled into thinking this is just the same old 3x10 or 4x8 workout routine either. This bicep routine is unlike anything you’ve ever attempted before. It will push you mentally and physically, using a combination of advanced training techniques to help you get those bulging biceps you’ve always wanted.

 

If you’re ready to brave the Savage Pump Workout, here it comes!

 

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Savage Training Techniques

Drop Sets

 

After completing all reps for a given set, immediately drop the weight to 75% of your working weight and perform 10 more reps. Then, after completing those 10 reps, drop the weight and immediately pick up another weight that is 50% of your first weight and perform another 10 reps.

 

For example:

 

  • Working Set: 40 pound dumbbells

  • Drop Set #1: 30 pound dumbbells

  • Drop Set #1: 20 pound dumbbells

  • REST

 

Rest-Pause Forced Set

 

Use a weight you can lift for 5 reps easily (10RM), perform 5 strict reps, rest 10 seconds, perform another 5 reps, rest another 10 seconds, perform 5 more reps for a total of 5 rounds of 5 reps with 10 second mini-breaks in between until you hit a total of 25 reps.

 

Partial Reps

 

After completing all reps in a set with complete range of motion, perform partial reps until failure at the bottom range of the movement (starting point to mid range of exercise).

 

Savage Pump Pointers

 

Over the next month, we’re going to annihilate your biceps with a mixture of heavy weight, high volume, and brief rest periods, while at the same time swapping out an exercise or two each week to keep things fresh in your training.

 

Each week will progressively increase in intensity by either increasing weight, increasing the number of sets, or decreasing the rest. You’ve likely encountered all of these exercises before, but never before have you seen them organized in this manner or performed at this intensity.

 

Lastly, for all exercises, make sure to select a weight that allows you to fail within the given rep range. Raise and lower the weight under control through a full range of motion, except where partial reps are indicated. Keep the rest periods strict and push yourself. Then, watch those biceps blow up!

 

Savage Pump Weekly Workout

 

Week 1

Sets

Reps

Rest

Weighted Chin Up

4

6-8

90 sec

Preacher Curl

3

10-12

60 sec

Rope Hammer Curl (Drop set)

3

10/10/10

60 sec

EZ Bar Curl Rest-Pause Forced Set

2

25

60 sec

TRX Bodyweight Curls

3

AMRAP

30 sec



Week 2

Sets

Reps

Rest

Weighted Chin Up

5

6-8

90 sec

Close Grip Barbell Curl

4

8-10

60 sec

Rope Hammer Curl (Drop Set)

3

10/10/10

50 sec

EZ Bar Curl Rest-Pause Forced Set

2

25

50 sec

Resistance Band Curls

1

100

0 sec



Week 3

Sets

Reps

Rest

Weighted Chin Up

5

6-8

75 sec

Incline Dumbbell Curl

4

8-10

60 sec

Rope Hammer Curl (Drop Set)

3

10/10/10

40 sec

EZ Bar Curl Rest-Pause Forced Set

2

25

45 sec

Barbell Curls*

1

100

0 sec

*Note: Use just the bar for your 100 reps, taking rests where needed, but do not drop the bar until all 100 reps are completed



Week 4

Sets

Reps

Rest

Weighted Chin Up

5

6-8

90 sec

Seated Dumbbell Curl*

4

8-10

60 sec

Rope Hammer Curl (Drop Set)

3

10/10/10

30 sec

EZ Bar Curl Rest-Pause Forced Set

2

25

30 sec

Supinated Inverted Rows

1

50

0 sec

 

*Note: Perform partial reps to failure on the final working set after completing your 8-10 reps

 

Get a Savage Pump with Mega Pre!

 

Looking for the ultimate arm day pump?

 

Mega Pre has you covered with its complementary matrix of bicep pumping ingredients including L-Citrulline, VasoDrive-AP, GlycerPump, and L-Norvaline. Take a scoop 15-20 minutes before you hit the gym and watch your arms blow up like never before. For added stamina during training and to further boost your pumps, toss a scoop of Intracell 7 into your shaker for added hydration, energy, and nitric oxide production.

 

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