Maximize the PUMP
For Advanced Lifters ONLY

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Chest

1. Max weight for 5-6 negatives
   Strip off 25% for 10-12 reps
   Another 20% 15-20 reps

Biceps

1. One rep with inner grip
   Partner one rep outer grip
   Work up to 7 reps each
   Switch grips and work down from 7

1. Preacher bench
   4-6 negatives
   Rest 90 seconds
   4-6 reps for three sets

1. Hang Ten
   8 reps plus 2 forced
   switch partner
   3-4 sets
   Repeat for Seated DB, Incline DB, concentration curls

Back

1. Six slow heavy reps
   Hold for rest of 5 sec
   -Repeat 2x-

Triceps

1. Rest Pause technique with overhead cable extensions
   5 sets of tricep rope press downs (2 for warm-up 3 working sets)
   8-10 reps for close-grip bench
   -superset 3x-
   Than do cable press to failure after

Quads

1. High Volume
   Low intensity

Shoulders

1. Drop sets with dumbbells
   Increase reps as weight drops
   3 drop sets than repeat 2x
   Than do Cable machine for 3 sets
   Last set rep it out with 2 forced reps
   Rest 10 sec. Rep it out with 2 forced

Abs

1. 20-30 hanging leg raises
   Cable crunches 20-30 reps
   Crunches on floor to failure
   -tri set 2x more-

Hamstrings

1. High volume little rest

1. Leg-curl 12 reps holding at top for 3 sec.
   12 normal speed

Source: McGlashan, Lara. "Training on the Edge." Muscle and Fitness May 2005: 118-124.