Pec Pump + Conditioning: Fast, Simple, Effective 💪

Build your chest, boost your heart rate, and be done in 30.

You ever feel like you need a full two-hour gym window just to get a good chest day in?

Yeah… we’re not doing that anymore.

This 30-minute “Pec Pec Pump” session is one of the best ways to hit your upper body and get some conditioning in without overhauling your entire day. Cory pairs classic dumbbell bench press with banded flyes and push-ups — and finishes with fast-paced rounds of lunges and rope work to get your heart rate up.

It’s simple. It’s effective. It works whether you’re a little rusty, super busy, or just need something that fits your schedule.

Don’t overthink it. Just press play and follow along.

Get started today — your chest (and your schedule) will thank you.

The Pump :30 Workout: Pec Pec Pump

1.15.24 // PEC PEC PUMP

WARMUP: 3 SETS (5 MINUTES)

Banded Arrows: 20 reps
Push-ups: 10-20 reps

MAIN MOVEMENT: 15 MINUTES

Dumbbell Bench Press
20, 20, 20 reps
10, 10, 10 reps
5, 5, 5 reps

*Do 10-15 Band Pull Aparts after each set
**Go up in weight as the reps go down

TIME FRAME TRAINING: 5 MINUTES

Incline Dumbbell Press (medium weight): As many reps as possible in that time frame

TIME FRAME TRAINING: 5 MINUTES

Band Fly: As many reps as possible in that time frame

The Conditioning: Lunge x Jump Rope

Stationary Lunges: 1 minute for max reps
Jump Rope: 1 minute for max reps

*5 Total Rounds