Full Body with a Chest & Triceps Pump
Chest and triceps hypertrophy with full-body conditioning
▶ Demo video coming soon
Each minute
- Min 1
Floor press
3-second negative: quality reps for chest pump
- Min 2
Push-ups
Controlled negative: quality reps for chest pump
- Min 3
Bulgarian split squat
Left leg for the full minute
- Min 4
Bar dips
Triceps focus
- Min 5
Bulgarian split squat
Right leg for the full minute
What EMOM means
EMOM means Every Minute On the Minute. At the top of each minute you start that minute's movement, get your reps in, then rest whatever time is left before the next minute begins. Move well and you buy yourself more rest.
Scaling options
Elevated push-ups; assisted or bench dips; rear-foot-low split squat; reduce load or tempo as needed
Back-friendly · McGill method
Keep your ribs down and abs tight on the floor presses and push-ups so your back stays flat, not arched. Set your feet solid on the split squats and keep your chest up instead of folding forward. Stay tall on the dips and don't let your body collapse. If your shoulders don't like the bar dips, swap in bench dips or close-grip push-ups.