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    The Daily Pump - Thequadguy

    Uploaded by

    akshit
    The document provides a chest and biceps workout split into multiple exercises with details on sets, reps and rest times. It also includes frequently asked questions about the workouts, current split, gym location and contact information.

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    © All Rights Reserved
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    The Daily Pump - Thequadguy

    Uploaded by

    akshit
    268 views1 page
    The document provides a chest and biceps workout split into multiple exercises with details on sets, reps and rest times. It also includes frequently asked questions about the workouts, current split, gym location and contact information.

    Original Description:

    Pump guy

    Original Title

    THE DAILY PUMP — THEQUADGUY

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    © © All Rights Reserved

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    The document provides a chest and biceps workout split into multiple exercises with details on sets, reps and rest times. It also includes frequently asked questions about the workouts, current split, gym location and contact information.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    268 views1 page

    The Daily Pump - Thequadguy

    Uploaded by

    akshit
    The document provides a chest and biceps workout split into multiple exercises with details on sets, reps and rest times. It also includes frequently asked questions about the workouts, current split, gym location and contact information.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    SHOP ARMS RACE NUTRITION HERE ×

    CHEST/BICEPS
    Pec Deck Fly
    (Single arm)
    4 sets of 12
    (1:0:1:2)

    Flat Barbell Bench Press


    8 sets of 6

    Body Weight Chest Dip


    3 sets to Failure
    (4:2:1:0)

    High Incline Dumbbell Press


    4 sets of 8

    High Incline Cable Fly


    (Pronated grip)
    4 sets of 4
    (1:0:1:10)

    Machine Preacher Curl


    4 sets of 12
    (1:0:1:2)

    Seated Barbell Curl


    (Shoulder width grip)
    6 sets of 6

    Alternating Dumbbell Curl


    3 sets of 8

    Alternating Dumbbell Hammer Curl


    3 sets of 8

    Bent Over Dumbbell Concentration Curl


    3 sets of 4
    (1:0:1:10)

    FREQUENTLY ASKED QUESTIONS


    We do not save The Daily Pump! Each workout is
    posted for 24 hours. Screen shot your favorites!
    A key to the workouts is listed below

    Exercises marked with * are posted in video form


    on my Instagram: @smith.julian

    All hand placement or leg stance is neutral or


    shoulder width unless otherwise noted

    Drop = Drop Set:


    Example one: 12,10,8 drop 8- This means on the
    last set complete 8 reps, drop to a lighter weight,
    then complete 8 more reps, no in between rest.
    Example two: 3 sets of 6 drop 12- This means
    you do three sets of the posted drop set. So 6
    drop 12, three times.

    Failure: example 3 sets F


    This means there are no set number of reps, go
    until failure

    Superset or Compound Set: example 4 sets of


    10/15
    Complete 10 reps of the first exercise, then 15 of
    the following exercise within the same set, no
    rest

    Pyramid Sets (12,10,8,8): Anytime you see a


    pyramid set, regardless of the number of reps,
    you should always try to increase the weight
    each set as the reps go down!

    Straight Sets (8,8,8,8): Anytime you see straight


    sets, regardless of the number of reps, it is going
    to be more tempo based, so moving up in weight
    each sets isn't necessary! If you do all the
    required sets at the same weight, that's totally
    fine

    Rest Time Between Sets:


    4-12 rep range = 30-45 seconds rest between
    sets
    15+ rep range = 45-60 seconds rest between
    sets

    TIME UNDER TENSION RATIOS: (also see video


    below)

    1st number: How long the negative portion of rep


    should take
    2nd number: How long you should pause on the
    stretch
    3rd number: How long the positive portion of rep
    should take
    4th number: How long you should pause on the
    contraction

    Negative is always the stretch


    Positive is always the contraction

    example: Hack Squat (4:0:1:0)


    4 seconds on the negative, no pause on the
    stretch
    1 second on the positive, no pause on the
    contraction

    example: Pec Deck Fly (4:2:1:2)


    4 seconds on the negative, 2 second pause on
    the stretch
    1 second on the positive, 2 second pause on the
    contraction

    CURRENT SPLIT
    As of September 14th 2019
    There are no full rest days on this current split.
    After the last day on the split it simply starts
    over.

    Quads/Hamstrings

    Chest/Biceps

    Lats/Traps

    Shoulders/Triceps

    Glutes/Abductors/Adductors

    Abs/Neck/Calves

    Legs (Quads, Hamstrings, Glutes)

    Push (Chest, Shoulders, Triceps)

    Pull (Lats, Traps, Biceps)

    Abs/Neck/Calves/Forearms

    FAQ VIDEOS

    What do the ratios me… How do I warm up?

    How do I pick a weight? What if I don't have th…

    Compound Sets, Supe… Drop Sets

    @SMITH.JULIAN

    ARMS RACE GYM

    Location:
    5291 NE Elam Young Parkway
    Suite 130
    Hillsboro, OR 97124

    Open Gym Calendar

    EXTRAS

    Login

    About Julian

    Hidden Gyms

    LET'S BE SOCIAL

    BACK TO TOP

    TERMS OF USE | LOGIN


    HELP/ACCOUNT MANAGEMENT
    The material on this website is provided for
    educational and entertainment purposes only,
    and is not intended for diagnosis or treatment.

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