YOUR GET-PUMPED WORKOUT
The key to a proper pump is all about rep count and time under tension. So make sure to heed those numbers.
1. DUMBBELL SINGLE-ARM CONCENTRATION CURLS: 12 TO 15 REPS
Make sure to squeeze the bicep for one count at peak contraction. The word “concentration” is in the name for a reason. You should be focusing on the mind-muscle connection to your bicep.
Reps should be controlled with no swinging, says Samuel. Do 4 total sets, resting 45 to 60 seconds between each one.
2. PUSHUPS: 50 TOTAL REPS
Get to 50 in as few sets as you can with good form and full range of motion. Like the biceps, the pecs easily and quickly flush with blood, helping fill out your upper body and contributing to a V-taper, he says.