Chest and Back Pump:
So generally I train chest and back 2x per week but this week I took the day after leg day off so I had to combine by chest and back Pump day together.
I have my normal chest and normal back day earlier in the week with my main Movements and toward the end of the week, I do an additional chest and back “pump” day which is mainly Machines/cables and focused on getting a good pump.
Chest:
Incline Plate load press:
2 warmup sets of 15
2 feeder sets of 6
1 working set of 10
Floor Press:
2 feeder sets of 6
2 working sets of 10 reps
Machine Flies:
1 warmup set of 15
2 feeder sets of 8
2 working sets of 10 reps
Back:
Plate Loaded pulldowns:
2 warmup sets of 15
2 feeder sets of 6
1 working set of 10
Chest Support Rows:
1 warmup set of 12
2 feeder sets of 6
2 working sets of 10
Pullovers:
2 working sets of 15 reps
