Nitrosigine Pump Program

Exercise 1 of 10

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

12

Rest

90 sec

Play How to

*Set bench on a decline and use a wide grip.

Exercise 2 of 10

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

10

Rest

120 sec

How to

*Set bench flat and use a wide grip.

Exercise 3 of 10

Machine Pec Flye

Equipment

Sets

4

Reps

12

Rest

90 sec

How to

Exercise 4 of 10

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

10

Rest

120 sec

How to

*Set bench on an incline and use a wide grip.

Exercise 5 of 10

Military Press

Equipment

Barbell

Sets

4

Reps

10

Rest

120 sec

How to

*Perform to behind the head.

Exercise 6 of 10

Military Press

Equipment

Barbell

Sets

4

Reps

12

Rest

90 sec

How to

*Perform to the front of the head.

Exercise 7 of 10

Dumbbell Lateral Raise

Equipment

Dumbbells

Sets

4

Reps

12

Rest

90 sec

Play How to

Exercise 8 of 10

Decline Weighted Situp

Equipment

Weight Plates

Sets

4

Reps

12

Rest

90 sec

Exercise 9 of 10

Rotational Crunch

Equipment

Sets

4

Reps

12

Rest

90 sec

Exercise 10 of 10

Hanging Leg Raise

Equipment

Pullup Bar

Sets

4

Reps

12

Rest

90 sec

Play How to