Workout Wednesday (Chest and Back Pump)

Welcome to another Workout Wednesday! Today we are hitting chest and back! We are going to use the “3 Bench Angles in 3 Minutes” technique that we saw in yesterdays post.

Start this workout with a good warm up. Here is an example warm up I would perform before this workout:

Bike – 5 minutes
Shoulder swings – 10 each way, 20 total
Band pull aparts – 2 x 15
Push ups – 2 x 10

Now that we have a warm up in, lets get started with 3 sets of pull ups till failure. If you can not do a pull up, do assisted pull ups if possible for at least 8-10 reps each set. If you have no access to assisted pull ups, do lat pull downs. Set the weight stack to your body weight and do as many as possible.

After that comes the dumbbell bench presses. If you haven’t read yesterday’s post on the 3 Bench Angles in 3 Minutes then check it out so it all makes sense for you. You will do 2-3 sets with 60 seconds of rest after a whole set is complete.

We are making our way to the cable machine after for some reverse cable flys to target our rear delts.

Picture was used from google images.

We will then hit seated cable rows with a close grip. We will start heavy and decrease the weight as the reps increase. The catch here is that after every set you complete, switch weight and get right back to work. This will pump the back up before you leave the gym.

All in all, this workout should be something you can complete in 30-40 minutes if you get to work and don’t get distracted. This will be a solid workout though, use your better judgment for the weights you pick. Do something challenging but nothing that will break down form.

Try this one out next time you go to the gym and let me know what you think! Have a good Wednesday!

-Alex Costa-

Workout Wednesday – Arm Pump


Happy Hump Day, time for another Workout Wednesday! Today we will be hitting arms. I did this a couple weeks ago and got a solid pump, one of the best arm workouts I have had in a little while. So give it a try!

*If you don’t know how to do some of the exercises, I should have them all in my Vault of Gainz page on my website –>https://costafitness.org/workout-page/

Have a great day!
-Alex Costa-

Zombie Survival Workout

HAPPY HALLOWEEN EVERYONE! So very sorry I haven’t posted in such a long time, I got so busy opening my gym, training and coaching. I want to try posting more because I have sooooo very much I want to share and teach you guys! I hope you enjoy this workout I made today. Something that should really give ya a challenge and make you work! Let me know how you do, time yourself each set and try to beat the previous times!

Have a great day and great Halloween!

-Alex Costa-

1 2.png2 2.png