Chest/Back - Pump Day

Lie flat on a bench with your feet firmly planted on the ground. Grip the barbell with hands slightly wider than shoulder-width apart. Unrack the bar and lower it slowly towards your chest, keeping your elbows at about a 75-90 degree angle. Press the bar back up to the starting position, fully extending your arms. Keep your back flat against the bench and avoid arching excessively. Maintain a controlled movement throughout, focusing on engaging the chest muscles. Keep your wrists straight and avoid bouncing the bar off your chest.

The Seated Row is performed by sitting on a rowing machine or a seated cable row station. Begin by sitting with your feet firmly placed on the footrests and your knees slightly bent. Grasp the handles with an overhand or neutral grip, keeping your back straight and chest up. Pull the handles towards your torso by retracting your shoulder blades and bending your elbows. Keep your elbows close to your body as you pull. Pause briefly when the handles reach your torso, then slowly extend your arms back to the starting position, maintaining control throughout the movement.

Begin by setting an adjustable bench to an incline angle of about 30 to 45 degrees. Lie back on the bench with your feet flat on the floor and grip the barbell with hands slightly wider than shoulder-width apart. Unrack the barbell and lower it slowly towards your upper chest, keeping your elbows at about a 45-degree angle relative to your torso. Press the barbell upward, extending your arms fully without locking your elbows, and repeat for the desired number of repetitions. Maintain a controlled movement, keep your back flat against the bench, and avoid arching excessively to ensure proper form and safety.

Sit at a cable station with a handle attached to the high pulley. Grasp the handle with your palm facing up (supinated grip). Keep your torso upright and core engaged. Pull the handle down towards your shoulder, focusing on squeezing your back muscles, particularly the latissimus dorsi. Keep your elbow close to your side and avoid using momentum. Slowly return the handle to the starting position with control. Maintain a slight bend in your elbow throughout the movement and avoid shrugging your shoulders.

Kneel and pull a cable down toward your chest to focus on the abdominal muscles.