Leave only footprints

Posts tagged “new year’s resolution

Gym419 WOD #1: New Year’s Day Pump Workout

Happy New Year!

If your New Year’s Resolution is to hit the gym…great job being original! (insert sarcasm). JK. Keeping your body in shape is always a great goal to have.

Here is Gym419’s New Year’s Day Pump Workout. This is what you want, a great pump workout to keep you on track with your resolution to workout more.

Remember, the workouts have 3 levels. You pick the one that you feel will be in your fitness level.

This workout consists of three sections: Chest, Shoulders, Biceps. Do all rounds of each section before moving on to the next.

Machomp: 2 Rounds of 7-10 Reps

Machoke: 3 Rounds of 7-10 Reps

Machamp: 3 Rounds of 12-15 Reps


  • Incline Barbell Bench Press
  • Incline Dumbbell Bench Press
  • Flat Bench Flyes

(Bonus Round: Low Cable Pectoral Minor Pushes)


  • Overhead Press
  • Side Raises
  • Upright Rows


  • Barbell Preacher Curls
  • Seated Incline Dumbbell Curls

Finish off with a set of 21’s curls

Good Luck!


Gym419 has the philosophy that there is no quick and easy way to lose weight. We believe that you do not work out to lose weight, losing weight is a side-effect of working out! You should be working out to be better suited as a human being.

Remember: It’s all on you if something goes wrong. I am not a certified trainer. I’m just a guy who is working out and sharing his workouts with the world!