Nitrosigine Pump Program

Exercise 1 of 11

Cable Biceps Curl

Equipment

Adjustable Cable Machine, Straight Bar Attachment

Sets

4

Reps

12

Rest

90 sec

Play How to

*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

Play How to

*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

How to

*Perform standing. Use a triceps rope.

Exercise 5 of 11

Skull Crusher

Equipment

Barbell

Sets

4

Reps

12

Rest

90 sec

How to

Exercise 6 of 11

Triceps Pressdown

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

4

Reps

12

Rest

90 sec

Play How to

Exercise 7 of 11

Seated Dumbbell Overhead Triceps Extension

Equipment

Bench, Dumbbells

Sets

4

Reps

15

Rest

75 sec

Play How to

*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

Play How to

Exercise 11 of 11

Hanging Leg Raise

Equipment

Pullup Bar

Sets

3

Reps

12

Rest

90 sec

Play How to