Self-Guided

Muscle building: Pump for progress

By Luke Zocchi

Luke has designed these moves to drive upper-body progress at home or the gym. Prepare to feel the pump in your shoulders and biceps.

To nail your form for the exercises in this workout, head to the tutorial.

Be sure to read the Centr Guide to Building Muscle before getting started. You'll find advice on selecting weights, lifting safely and knowing when to lift heavier.

Looking for modifications? Try subbing in dumbbells for barbells where needed.

  • Level
    Beginner

  • Time
    25 MIN

  • Equipment
    Bench • Dumbbells

  • Targets
    Biceps • Shoulders • Upper body

  • Action ready

    Start moving to find your intensity and get your muscles ready to work.

    Warm-up
  • Press play

    Let's get those biceps pumping! Watch Luke for form tips.

    Round 1
  • Work hard

    Think tempo and stay in control of each movement as the reps add up.

    Round 2
  • Going up

    Keep building bigger and stronger arms.

    Round 3
  • Wrap it up

    Kickstart your recovery with these targeted, essential stretches.

    Cool-down

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