I got in a killer pump this afternoon. I was having trouble holding my telephone to my ear after the workout- that's a pump! My workout was very unorthodox because I did not have much time to do it in. Here's how it went:
I did 2 very high rep sets (like 30) for each delt head: laterals, machine rear laterals and barbell fronts.
Then I did a tri-set I have my clients do a lot that (all of my clients are going to be mad at me for this) I have never actually done. I made it up because it is a very efficient and effective way to pump the delts and arms: seated dumbbell press, seated dumbbell curl and lying dumbbell extensions on a flat bench with no rest. I did sets of 20, 15, 12, 6, 6 and 6.
After this I went from one machine to another for biceps, triceps and deltoids with no rest using various weights and rep ranges until I was fully pumped. It was good!
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