Pumped and Proud

Pumped and Proud This page promotes tips and ideas on how to develop your muscles.

Rack PullsPlace a barbell over boxes or set up in a rack to elevate it at shin level. Hold barbell with shoulder-width g...
05/27/2020

Rack Pulls

Place a barbell over boxes or set up in a rack to elevate it at shin level. Hold barbell with shoulder-width grip and pull it up by pushing hips forward then holding it for a count. Lower barbell down and repeat for 10 to 20 repetitions.

L Pull UpsBegin by hanging from a pull up barwith palms facing away. Lift both legs to form a “L”with your body then pul...
05/02/2020

L Pull Ups

Begin by hanging from a pull up barwith palms facing away. Lift both legs to form a “L”with your body then pull up until arms form a 90-degree angle.Lower slowly and repeatfor 15 to to reps.

Ring Plank Hold Start with rings hanging a few inches of the ground. Assume a plank position with hands on rings, feet t...
05/02/2020

Ring Plank Hold

Start with rings hanging a few inches of the ground. Assume a plank position with hands on rings, feet together and the body straight. Straighten arms and hold position for 20 to 30 seconds.

Pull Up ShrugStart by hanging from a pull up bar with legs extended in front, core tightened and spine aligned. Pull sho...
04/27/2020

Pull Up Shrug

Start by hanging from a pull up bar with legs extended in front, core tightened and spine aligned. Pull shoulders back a few inches and hold for a beat before lowering back. This will workout the middle and lower traps.

Overhead Triceps ExtensionSit on a bench and hold dumbbell with both hands. Raise the dumbbell over your head and lower ...
04/23/2020

Overhead Triceps Extension

Sit on a bench and hold dumbbell with both hands. Raise the dumbbell over your head and lower it down on the top of your back then fully extend arms to raise the dumbbell again. Make 15 to 20 repetitions.

Bench Hip Thrust with BarbellLie down with upper back firmly placed on a bench and your feet flat on the floor. Move you...
04/23/2020

Bench Hip Thrust with Barbell

Lie down with upper back firmly placed on a bench and your feet flat on the floor. Move your hips up and squeeze glutes as you lower down. Barbell is added for an extra weight and challenge.

Barbell Bent Over RowStand with your mid foot under the bar and bend over to grab the bar. Unlock your knees while keepi...
04/23/2020

Barbell Bent Over Row

Stand with your mid foot under the bar and bend over to grab the bar. Unlock your knees while keeping your hips high then lift your chest and straighten your back. Pull the bar against your chest afterwards return the bar to the floor and breath

04/06/2020

Welcome to Pumped and Proud!

For more Fitness related posts like this page.

Hammer CurlsStand upright and grip dumbbells on each hand. Flex at the elbow to raise dumbbells near the shoulders, hold...
03/27/2020

Hammer Curls

Stand upright and grip dumbbells on each hand. Flex at the elbow to raise dumbbells near the shoulders, hold for a beat then return to starting position. Hammer curls helps in achieving bigger biceps.

Rope Climb CrunchesSit on the floor with knees slightly bent and body tilted on a 45-degree angle. Extend right arm to t...
03/02/2020

Rope Climb Crunches

Sit on the floor with knees slightly bent and body tilted on a 45-degree angle. Extend right arm to the ceiling while bringing left knee up. Keep switching sides, as if you are climbing a rope, for 15 to 20 counts.

Address

Franconia, VA

Website

Alerts

Be the first to know and let us send you an email when Pumped and Proud posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category