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Want a Quick Pump?? Introducing the Amazing 28's

by Corey Carter

You want to hit the weights.

You only have 15-20 minutes at the gym. 

Problem???  

NO!  Not by doing a few sets of these:

"28's"

It's pretty simple.  You pick an exercise.  Find a weight that you can do 8-10 times. Then do this:

7 reps - FULL Range of Motion

7 reps - HALF Range-of-Motion (this would be the FIRST half, or 0-45 degrees)

7 reps - HALF Range-of-Motion (this would be the SECOND half or 45-90 degrees)

7 reps - FULL Range of motion.


A few things to keep in mind:

  • Try to rest as LITTLE between sets as possible
  • If you get through the last set of 7 and it's still not very challenging, INCREASE your weight!
  • This will take 3-4 minutes.  If you rest 1 minute before you get into the next exercise, you can get a serious workout in not much time at all!!