The Arm Pump Workout Circuit is a challenging routine that balances your work between pushes, pulls, biceps, triceps, and shoulders.
When performing high repetition workouts (the Arm Pump Workout Circuit requires 60 repetitions per round for a total of 300 repetitions), it's important that you evenly work the entire musculature of your intended body part (in this case, the arms).
This workout accomplishes that by requiring you to perform exercises that challenge specific areas of your arms. The first exercise, Alternating Dumbbell Bicep Curls, focuses on your biceps while the second exercise, Tricep Dips, focus on your triceps. The next two exercises, Dumbbell Rows, and Push-Ups, work your traps and lats then your chest (also utilizing your arms). The final exercise, the Barbell Shoulder Press, then challenges your shoulders.
The goal is to tire out one group of muscles then immediately switch to another group. While your entire upper body will be working with each exercise, the differentiating focus should prevent too much fatigue, preventing form breakdown.
The Arm Pump Workout Circuit uses your entire upper body, including your biceps, triceps, chest, traps, lats, forearms, and grip.
Perform the workout as a circuit resting as little as possible between exercises and 60 seconds between rounds.
Core Focused Workout Circuit
Alt DB Bicep Curls / 12 reps
Tricep Dips / 12 reps
BB Shoulder Press / 12 reps
DB Rows / 12 reps
Push-Ups / 12 reps
Have a lighter set of dumbbells and plates available. This is a very tiring workout, and it's designed to have all the reps completed. If you are reaching failure on any given exercise set or round, lighten up for the next one. The goal is volume and "pump" rather than pure strength training (which requires more rest and weight).