Tips for Tee-Pump!

Tips for Tee-Pump!

Yes spring! Yes sunshine! Yes summer wardrobe!

I know, it happened sooner than we all thought, right? All of us being caught out by our mini April heat wave in the UK. I was literally just in my Siberian furs during the snowy ‘Beast of East’ while wondering if I will ever see a blue sky or feel warmth ever again. And I feel unprepared for the sunnier weather as I am NOT ready to take my top off for the summer.

So my summer goal is to simply look amazing in a tee. I want my arms on point, my chest looking bitching and my back to be v-shaped AF. Nutrition is a major factor but lets focus on the workout. I’ve put together a routine that has helped me in the past to achieve pumped tee vibe:

Pull ups  3 sets x 10 reps

I personally hate these so I use the machine assisted version. I find pull ups are great for opening up that wide spread of your back, and a good opener to a workout session. Get that blood flowing!

Dumbbell Chest Press on a flat bench 12 reps, 10 reps, 8 reps

With half the weight you intend to use, do a warm set of five before doubling that weight to a comfortable one and really use the power when pushing away. To increase strength, try pushing up with explosive force, before lowering back down slowly to a count of four.

Incline Dumbbell Chest Press 3 sets x 10 reps

Same as the above, but with the bench at a 30-45° angle. Your tits will be on fire after these…

Shoulder Press 3 sets x 10 reps

Seated or standing, whatever takes your fancy (but keep an eye on posture if you do stand!) Also, to increase pump, rather than holding the weights in a straight line with your head, imagine you’re facing 12 o’clock, then try to hold the weights slightly forward and angled towards at 2 o’clock and 10 o’clock. You’ll feel the difference!

Dumbbell Bent Over Row 3 sets x 8 reps

These will make that back block the sun! Try not to get cocky with the weight. If it feels to heavy, try a lighter weight and higher reps, or add an inclined bench to support you.

EZ Bar Curls 3 sets x 15 reps

For a great arm pump, power up while bringing the bar to you, then lower with a five count. Ouchie but gun showy. Mind your posture though – use a preacher curl bench thing to keep it tight if you need to!

Tricep Pull Downs 3 sets x 15 reps

Keep your elbows in and imagine your snapping a stick over your knee when you bring the cables down. Vary it up using the straight bar rather than the rope, and try to keep the bar from going above 90°. SNAP. Hello triceps.

Optional: Push up – 2 x 2 reps away from failure.

Optional optional: You could add in three sets of squats and make this more of a full body routine! Fun, right?!

You’ll get a great pump from this workout, so it could be something that you just do before a BBQ or a day out at the park, or a DATE. I found adding in some leg work, this was a great full body workout in general and noticed some great results over four weeks!

Also as the warmer weather is arriving, you could chose to add in some cardio too to help give that waist a slimline. Speaking of slimline…tonic. To help keep bloating and calories down, switch up your beer or wine for a gin and slimline tonic. Because cutting booze out is tough and sucky,