For legs, compound lifts will put you in good stead. You may want to walk in the bar with pumped up arms, but as this is all about aesthetics, top-heavy isn’t a good look if you’re going about with arms bigger than your legs. Grit your teeth and add an extra high-intensity pump to your shoulders and delts.ĭon’t skip the legs.
End with the shoulders, which will also channel the triceps, fatiguing them to finish. Rowing machines and pulling movements will work your abs, biceps, traps and rhomboids. You’re working the back muscles now, having pumped up your chest. Work each arm individually and define your high number of reps based on your recovery capabilities. Tricep Pushdown Using Cables: 3 sets high reps. This will focus on a larger muscle group, including the triceps, deltoids and back. Pushups also mean you’re working the abs in your plank pose.īenchpress: 3 lots of 12. Remember, certain exercises will channel muscle groups you hadn’t realised. The other thing you’ll be looking at is what your date will see upon that first impression.Īvoid smaller muscle groups. When choosing your exercises, you want to be bearing in mind all-over coverage. They should be performed one after the other in a row with a brief rest of utter immobility before starting again. Hydration will help, so drink 100ml of water every 20 minutes for the duration of your pumped up muscles.įor your pre-night out session, look at four sets of each with a minute’s rest. That pumped up look will last two-three hours, with the muscles remaining in constant anabolic shape. Instead, you’re best off considering this a circuit training session that touches all bases. If you have a strict workout plan and this night out’s ruined everything, don’t take it out on your date or your mates. Without a sufficient amount of regular weight-lifting, it will mostly leave you looking pained and a little stiff on your night out. Your aim with this workout is to achieve an overall muscle pump up so that your physique looks it’s most primed while you’re leaning at the bar. This isn’t suited to beginners (in that, I mean weight-lifters) it should be thrown in as part of a planned-out routine. An enviable, chiselled physique is the product of a longer term plan involving focus on isolating muscles when weight lifting, repetition, rest and the right nutrition to help your muscles develop and ultimately look good on a night out. Gains aren’t achieved in one session, there is no such thing as an easy trick to muscle volume and development that hasn’t involved work and nutrition.
PUMP IT UP HOW TO
Looking to pump up to look your biggest and best for a night out? Here we put together a few key exercises and an explanation of how to make the most of a pre-date workout that will leave your muscles looking on point.īefore we proceed, let’s point out what you probably already know if you’re a regular weight-lifter.
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