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3/12/2014 6:36:55 PM - Mark Dugdale
Secondary Pump Chest & Shoulders 3.12.14

The following workout details a secondary/pump chest & shoulder workout. This is different than my primary Executioner Program workout as well as my secondary metabolic pump and explosive complexes. I vary the exercises slightly from week to week, but the main goal here is to generate a huge pump without taxing the joints or nervous system. Here was this morning’s workout…

Hammer Strength Flat Unilateral Bench

Set 1 x 10 reps with 45’s on each side
Set 2 x 10 reps with 45’s and 25’s on each side
Set 3 x 10 reps with two 45’s on each side
Set 4 x 10 reps with two 45’s and one 25 on each side
Set 5 x 10 reps with two 45’s and one 35 on each side
Set 6 x 10 reps with three 45’s on each side

*Perform full range reps with constant tension and a controlled tempo.

Cable Flyes

Sets 1 thru 4 x 12 reps with 70lbs each side

*Bend at the waist 90 degrees and get a nice stretch on each rep. Squeeze the handle attachments together and hold the contraction for 1-second on each rep flexing as hard as possible.

GIANT SET: Pec Minor Dips -> Banded Over-&-Backs -> Cable Rear Delts

Pec minor dips are done by beginning in the starting position of a normal dip, but rather than lowing yourself by bending the elbows you drop down slightly by allowing your shoulders to come up towards the ears. Then you flex and chest hard and press down thereby raising yourself up. It is a very short range of movement and is similar in range to a shrug, but in this case you are working the pecs from the top part of a dip. I performed 15 reps before moving immediately to banded over-&-backs.

Banded over-&-backs are performed by grabbing a band about shoulder width apart with arms at your sides. Raise the band up over your head, rotate the shoulders, stretching the chest and bringing the band behind you until it touches the lower part of your back before moving it back up-and-over to the starting position. Keep the arms essentially locked the entire time. Over-&-back is considered 1 rep and I performed 10 over-&-backs before immediately moving to cable rear delts.

Cable rear delts are performed by setting the cables to the upper most position, removing the handles and grabbing the cables across the body. By this I mean grab the upper left cable with your right hand and the upper right cable with your left hand. Keep the elbows in a fixed, slightly bent position the entire time so you don’t inadvertently work the triceps. Pull the cables from in front of you all the way out to the side by hinging at the shoulder joint and hold the contraction for a split second. I performed 15 controlled reps with a split second flex in the contracted positions before pumping smaller range of motion reps from the front half position. These were roughly half reps that I simply pumped for 15 additional reps maintaining tension on the rear delts. If done correctly this will light them on fire.

Rest about 30 seconds, drink some Plazma, and perform the giant set three more times for a total of 4 rounds.

Standing Dumbbell Side Laterals

Sets 1 thru 4 x 20 reps with 20lbs

*I like to pump these out, but try to bring the weight up a little higher than a normal dumbbell side lateral. Focus on getting your hands to about the level of the top of your head as you bring them out to the sides. By the fourth set they will be screaming.

That concluded this secondary/pump chest & shoulder workout. Move at a pretty fast pace. This should only take you about 50 minutes at most, but the pump will last for hours if pre-intra-workout nutrition is on point.

Train hard,
Mark Dugdale

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