Hey hey HEAT fam! Coach Seth with another glorious WOW for you. This week is allll about that pump. Think “pre going out” for what this workout is going to target. We are going to force as much blood into those muscles as possible. Aka get ya swole on!

Equipment: Pull Up Bar, Dumbbells, Adjustable Bench

Warmup: The warmup will be 20 reps of each exercise. Break up as needed.





Workout: Alrrrrightyyyyy then. Now that we have some blood moving in your joints, let’s get after it. We will be doing 3 sets of 20 reps on each exercise. Try to keep the rest to 20-30 seconds MAX between sets.

Incline Dumbbell Bench Press

Seated Dumbbell Shoulder Press

Dumbbell Curls

Dumbbell Kickbacks

Flat Dumbbell Fly

Hammer Curls

Lateral Shoulder Raise