Jump to the routine

Nitrosigine Pump Program

Jump to the Routine
  • 11

  • Yes

Routine

Want a copy on the go?
Print

Arms/Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 11

Cable Biceps Curl

Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
4
Reps
12
Rest
90 sec
*Perform standing and with one arm at a time. Perform 12 reps per side.
Exercise 2 of 11

Dumbbell Preacher Curl

Equipment
Sets
4
Reps
12
Rest
90 sec
*Perform with one arm at a time. Do 12 reps per side.
Exercise 3 of 11

Dumbbell Hammer Curl

Equipment
Dumbbells
Sets
4
Reps
15
Rest
75 sec
*Perform seated and alternate arms.
Exercise 4 of 11

Cable Biceps Curl

Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
4
Reps
15
Rest
75 sec
*Perform standing. Use a triceps rope.
Exercise 6 of 11

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
12
Rest
90 sec
Equipment
Bench, Dumbbells
Sets
4
Reps
15
Rest
75 sec
*Perform one arm at a time. Do 15 reps per side.
Exercise 8 of 11

Reverse Triceps Pushdown

Equipment
Sets
4
Reps
15
Rest
75 sec
*Perform standing and with one arm at a time. Do 15 reps per side.
Exercise 9 of 11

Rotational Crunch

Equipment
Sets
3
Reps
12
Rest
90 sec
*Perform on a decline.
Exercise 10 of 11

Weighted Crunch

Equipment
Bench, Dumbbells
Sets
3
Reps
12
Rest
90 sec
Exercise 11 of 11

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
12
Rest
90 sec
See all of our tutorials