at the gym version

1.
Back Squats

9 back squats @60%
7 back squats @64%
5 back squats @70%
9 back squats @64%
7 back squats @70%
5 back squats @74%

*Perform new set every 2 minutes. % counted from 1rm back squat. If you do not have a clue about your 1rm - Go by the feel, ascending weights when reps are descending. Little bit higher % than last week.

2.
Arm pump

3-4 rounds of
10 Back flies
10 Front raises
10 Lateral raises
10 Skull crushers
10 Single arm bent over row (Right arm)
10 Single arm bent over row (Left arm)
10 Bicep curls
Max bicep hold in halfway

Rest as needed. For quality and PUMP!

OR

Anywhere version

1.
”Leg killer”
3 rounds, with 2 min rest between rounds

30 Squats into calf raise
30 Alternating split squat jump
30 Reverse lunges
30 Squat jump as high as possible
30 Duck walks (Stepping forward and backwards in a squat)

2.
Arm pump

3-4 rounds of
10 Back flies
10 Front raises
10 Lateral raises
10 Skull crushers
10 Single arm bent over row (Right arm)
10 Single arm bent over row (Left arm)
10 Bicep curls
Max bicep hold in halfway (90degree)

Rest as needed. For quality and PUMP!