Nitrosigine Pump Program

Exercise 1 of 9

Lat Pulldown

Equipment

Adjustable Cable Machine, Lat Pulldown Bar

Sets

4

Reps

12

Rest

90 sec

Play How to

*Perform using a wide grip.

Exercise 2 of 9

Reverse-Grip Pulldown

Equipment

Adjustable Cable Machine, Straight Bar Attachment

Sets

4

Reps

10

Rest

120 sec

Play How to

Exercise 3 of 9

Barbell Bentover Row

Equipment

Barbell

Sets

4

Reps

10

Rest

120 sec

*Perform using a reverse grip.

Exercise 4 of 9

T-Bar Row

Equipment

Barbell, V-Handle Attachment

Sets

4

Reps

12

Rest

90 sec

Play How to

Exercise 5 of 9

Barbell Upright Row

Equipment

Barbell

Sets

4

Reps

12

Rest

90 sec

Play How to

Exercise 6 of 9

Barbell Shrug

Equipment

Barbell

Sets

4

Reps

12

Rest

90 sec

Play How to

Exercise 7 of 9

Machine Rear Delt Flye

Equipment

Sets

4

Reps

12

Rest

90 sec

Exercise 8 of 9

Standing Calf Raise

Equipment

Box

Sets

4

Reps

12

Rest

90 sec

Play How to

Exercise 9 of 9

Seated Calf Raise

Equipment

Bench

Sets

4

Reps

12

Rest

90 sec

Play How to