A quick Muscle pump for people with little to no time

by Austin A. Ayers
(Lafollette, Tn, U.S.)

Mix several ways to do push up's like the elevated push up, the pl-yo push up. Then add your pull up's because this is the first true bicep curl then to add some work for your back just simply widen your arms.

Push up perform as many as can in a min
leg's elevated push up perform s many as can in 30 sec's
pull up perform as many as you possibly can squeeze out.
pl-yo push up perform for one min
wide grip military pull up perform one min

Repeat for two to three times and for every two weeks you do it add 30 sec's just until you hit 2 min's and 30 sec's then just switch up the way you perform the work outs like chang you hand width or the way you grip.