Professional Gamer's Upper-Body Pump Workout | Bajhe...Bodybuilding.com
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There's a time for moving big barbells and chasing personal bests. But there's also a time to just get in the weight room, get some blood flowing, and get out. Jackson Bliton, a pro bodybuilder and online gamer better known by his Twitch and YouTube handle "Bajheera," says he has a special fondness for that second kind of workout.
"You're pushing blood around. You're pushing nutrients around," he said on the Bodybuilding.com Podcast. "You're putting yourself in just a better mindset when your head hits the pillow instead of like, 'I worked for 12 hours, I couldn't even go the gym.'"
In this workout, he advises you to really focus on feeling the mind-muscle connection during each and every rep and set. If you do it right, you'll feel a special kind of burn. Bajheera utilizes both dumbbells and machines, with short rest times and supersets, to keep the volume high and the pump higher.
| Bajheera's Upper-Body Workout |
1. Warm-Up Triset
a. Dumbbell Bicep Curl: 4 sets, 10 reps (keep the weights light)
b. Dumbbell Shoulder Press: 4 sets, 10 reps (keep the weights light)
c. Side Lateral Raise: 4 sets, 12 reps (keep the weights light)
a. Smith Machine Incline Bench Press: 5 sets, 12 reps
b. Seated Cable Rows: 5 sets, 12 reps
a. Wide-Grip Lat Pulldown: 5 sets, 12 reps
b. Triceps PUshdown: 5 sets, 10 reps
c. Pushups: 5 sets, 8 reps
a. 5 sets, 12 reps
b. Dumbbell Shrug: 5 sets, 20 reps
| Machine Incline Chest Press |
Sit back with your shoulder blades pressed firmly into the pad and feet on the ground. Engage your core and keep your elbows tucked as you press the handles straight out. Keep your lats engaged throughout, because using your back will help take undue stress off your front delts. This is where Bajheera suggests taking things nice and slow to really feel the targeted muscles working.
| Machine Row |
Facing the machine, keep your torso tall and start with your arms straight out in front of you. Engage your rhomboids and pull your shoulder blades together and down before you initiate the rowing motion. Row the handles in toward your ribs and drive your elbows behind you, really focusing on pulling the weight with your lats more than your arms—although it's inevitable that your arms will get worked, too.
| Lat Pull-Down |
Start seated with your arms fully extended. Engage your upper back, pull your shoulder blades together and down, then use your lats to pull the attachment toward your upper chest. Bajheera points out that different angles will target your back muscles differently, so you can choose according to what area you may be trying to build up.
"Sometimes I'll try to pull a little farther back, and I feel like that engages the mid-upper back differently than if I allow my elbows to come forward a little bit," he explains.
Regardless of what you choose, remember to drive your elbows down and inward toward your torso.
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