The Six Sets of Death :Best Upper Body Pump for Max Gains

The Six Sets of Death :Best Upper Body Pump for Max Gains:

Hello everyone ,hope you had a great day,in this workout routine i'am gonna show you the best six sets for maximum gains .
The workout is combined of 6 sets with 6 exercises each ,we're hitting all the upper body muscles ,with minimum or no rest between the exercises ,it will makes you sweat like crazy,that's been said let's head into it !

Warm up sets [3 sets ,12-15 reps,45 s rest ]:
1-Shoulder pass through
2-Scarecrow rotation
3-External rotator cuff rotation
4-Bent over reverse flyes

Note:warm up with a super light weight .


The Six Sets of Death:
Here we go guys ,we're getting to the serious part ,in this routine we're doing 6 sets of 6 exercises,with minimum rest between the exercises ,and about 2-4 minutes rest between the sets,now prepare your dumbbells ,a barbell, your water bottle and Let's do it !

Set 1 [15-20 reps ,light weight ,unloaded bar]
A-Decline Bench Press
B-Seated Rear Delt Raises
C-Biceps curls
D-Barbell row
E-Overhead Triceps extensions (unilateral with dumbbells or bilateral with a z bar)
F-Arnold Press

2-4 minutes rest

Set 2 [15-20 reps ,Double the first weight (100%) ,loaded bar]

2-4 minutes rest

Set 3 [Repeat Set 2]

2-4 minutes rest

Set 4 [15-20 reps ,(150%) the first weight ,loaded bar(max)]

2-4 minutes rest

Set 5[Same as Set 4]

2-4 minutes rest

Set 6 [Drop set,same as Set 2]

FINISH

Cool Down (20 seconds):

1-Arm cross stretch

2-Tricep stretch

3-Chest stretch

4-Isometric rotator cuff stretch

5-Wide-Leg Forward Fold

6-Downward dog

7-Cobra stretch

8-Supine twist stretch

And it's done ! ,good job guys ,i hope you enjoyed this quick and hard routine ,drink lot's of water,eat healthy and sleep well see you next time .¨Peace .