Kris Gethin presents a recovery week workout that will engorge your muscles with blood and help you get your pump on.
About this workout
Workout Summary
Main Goal
Muscle Recovery
Workout Type
Split
Targeted Gender
Any
Training Experience
Intermediate
Program Duration
1 Week
Days Per Week
4 Days
Time Per Workout
45-60 Minutes
Equipment Needed
Barbell, Dumbbells, Machines, Cables
For a recovery week, we need something to flood blood into the muscles and promote recovery. This will keep you making gains even on your ?deload week.? This is what Kris designed this program.
Check these videos and workouts out and be sure to let us know how you like them.
Intro to Pump and Flush
Chest and Triceps
https://www.youtube.com/watch?v=vLzya5Bw4uE
Chest and Triceps
Workout Plan
Exercise
Sets
Reps
Incline Cable Fly
2
15
Flat Dumbbell Press
2
15
Partial Decline Pushup
2
15
Standing Cable Crossover
2
15
Machine Incline Press
2
15
Incline Pushups
2
30
Incline Cable Skullcrusher
2
15
Dips
2
15
Close Grip Pushups
2
30
Overhead Extension
2
15
Close Grip Incline Press
2
15
Bench Dips
2
15
Back and Biceps
Back and Biceps
Workout Plan
Exercise
Sets
Reps
Dumbbell Pullovers
2
15
Bent Over Rows
2
15
Scapular Contraction
2
15
Straight Arm Pullover
2
15
Lat Pulldown
2
15
Good Mornings
2
15
Bent Over Rows Reverse Grip with Cable Burnout Droopset
Reverse Grip Cable Curl
2
15
EZ Bar Curl
2
15
High Pulley Cable Curl
2
15
Preacher Curl
2
15
Alternate Dumbbell Curl
2
15
High Pulley Cable Curl
2
15
Legs and Shoulders
Legs and Shoulders
Workout Plan
Exercise
Sets
Reps
Leg Curl
2
15
Leg Press
2
15
Glute/Ham Raise
2
15
Leg Extension
2
15
Squat
2
15
Hack Squat
2
15
Drop Set Hill Squats/Split Squat
2
15
Standing Cable Raise
2
15
Side Dumbbell Raise
2
15
90 Degree Raise
2
15
Lying Front Cable Raise
2
15
Barbell Raise
2
15
Row Raise
2
15
Upright Rows
10
10
Abs and Calves
Calves and Abs
Workout Plan
Exercise
Sets
Reps
Crunches
2
15
Hanging Leg Raise
2
15
Rope Crunches
2
15
Lying Leg Raises
2
15
Situps
2
15
Bicycle Crunch
2
15
Calf Raise on Block
2
15
Leg Press Calf Raise
2
15
Floor Calf Raise
2
15
Seated Calf Raise
2
15
Standing Calf Raise
2
15
BURNOUT Donkey Calf Raises
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Questions and results
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Running this program? Tell us what week you are on and how the progression is going. A coach answers every question here.