Our 2-part workout builds strength and size in double the time

Practically, you’ll have the biggest pump possible and spark some serious growth.

In the vast world of fitness, strength doesn’t always equal size; and size does not always equal strength. But that doesn’t mean training for both isn’t possible. In fact, lifting hard and heavy, followed by pumping as much blood as possible into surrounding muscle groups with a high-rep circuit, could be your quick pass to building strength. and Cut.

In this two-part workout, your goal is to build some serious strength and size by testing your mettle to see how much weight you can throw overhead. All before pumping up your back, chest and arms with a tasty muscle-bulking circuit.

In the first part, warm up thoroughly before setting a 10-minute countdown. Your goal right now is to build, one set at a time, up to three to five heavy reps of the dumbbell press, following the tips below.

In part two, after a short rest, complete five rounds of our functional sleeve stretching circuit, pulling for maximum blood flow. Practically, you’ll have the biggest pump possible and spark some serious growth.


Push press: Work up to 3-5 heavy reps in 10 minutes

Clean your bar across your chest. Breathe and prepare your heart.

(A) Dip your knees and use your legs to help

(B) press the bar above your head. Descend under strict control to the starting position. Once you can no longer lock the bar overhead or control its descent for 2-3 seconds, the set is over.



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Pall full x 5

Grasp a pull-up bar with an overhand grip about shoulder-width apart, lift your feet off the floor, hanging freely with arms straight.

(A) Pull yourself up by bending your elbows while bringing your shoulder blades together. When your chin crosses the bar

(B) pause before lowering to starting position.

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Dips x 10

Jump on two parallel bars with your palms facing inward and your arms straight

(A) Use two boxes or the backs of two sturdy chairs if you are at home. Slowly lower until your elbows are at right angles, making sure they don’t flare outward

(B) Go back to the top and repeat.

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Leaning row x 15

Grab your dumbbells and flex your hips until your chest is parallel to the floor, bells hanging from your shins

(A) Keeping your back flat, row both dumbbells towards your chest

(B) squeeze your shoulder blades together and lower yourself under control at the start before repeating. Control the bells and avoid moving your torso, but keep repeating in a piston motion until you are forced to slow down.

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Push-ups x 20

Get into a plank position with your core tight and your hands on your dumbbells.

(A) bend your elbows to bring your chest to the floor

(B) Keep your elbows close to your body as you push back explosively.

Via Men’s Health.

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