3. CHINUPS: 25 TO 30 TOTAL REPS
Chinups are easier than pullups, so you’ll be able to crank out enough volume to really pump up your back and biceps, Samuel says.
Aim to achieve the total number of reps in as few sets as possible. Perform these with full range of motion as well for the ultimate pump.
4. GOBLET SQUAT: 12 TO 15 REPS
Hold the bottom of each rep for 1to 2 seconds for max pump effect, Samuel says.
Because of the weight placement in front of your body putting emphasis on the quads, it doesn’t take a ton of weight to blow them up. These can be done with a kettlebell or dumbbell. Perform 3 total sets.