Beginner Pump Routine

The routine I recommend to beginners, is similar to the routine I use when I train at the gym:
Workout A: Chest, Shoulders, Triceps, Biceps
DB, Pec Deck or Cable Flyes 4 sets o !" re#s
Barbell or $achine Incline Bench Press 4 sets o !" re#s
DB or Cable %at &aises 4 sets o !" re#s
Barbell '(erhead Press 4 sets o !" re#s
DB Curls su#ersetted with Trice#s Pushdowns 4 su#ersets o !" re#s without a break
Workout B: Legs, Back, Rear Shoulders, Calves
%eg Press or Barbell )*uat 4 sets o !" re#s
%ying or )eated +amstring Curls 4 sets o !" re#s
%at Pulldowns 4 sets o !" re#s
DB, Barbell, Cable or $achine &ows 4 sets o !" re#s
DB &ear %at &aise or %e(er )eated &e(erse Fly on Pec Deck 4 sets o !" re#s
)eated or )tanding Cal &aises 4 sets o !" re#s
,orkout Fre*uency:
Perorm the workouts -./ times a week, alternating between 0 and B1 I you ha(e a shitty week,
go or -.4 workouts1 I you eel great, go or 2./1
&est Time Between )ets:
-3./3 seconds1
&e#s and ,eight:
Pick a weight that you can do or "3 re#s, and do it or !" re#s #er set1
Progression:
In the beginning, you should ocus on the ollowing:
%earn to contract your muscle ibers and working your muscles like a bodybuilder1
Instead o thinking about adding weight, think about making light weights harder1
The irst ew weeks or months should be s#ent on doing the two things abo(e1
'nce you know how to 4work your muscles5, you can make your workouts harder by inishing
each muscle grou# with a dro#set1
0 dro#set is basically doing a weight until ailure, then reducing the weight immediately and
going to ailure again1
6ou can reduce the weight as many times as you want1 I you7re new, reduce it 8ust once1 ,hen
you get used to it, you can dro#set it all the way1
http://skinnyfattransformation.com/serge-nubret-pump-training/