Joey Vaillancourt Fitness
Muscle Building Training

The Valentines Day Workout – Pump Up!

February 13, 2011 by Joey Vaillancourt · 98 Comments 

The Valentine’s Day Workout
How To Get Jacked Up Before Your Big Date

Valentine’s day is a day where you get to show that special someone just how much you care for them by doing some sort of romantic gesture, giving a gift, going out to a fancy restaurant or just doing anything out of the ordinary to prove your feelings for that person.

Or maybe Valentine’s Day is the day you finally confess your love for someone. Or maybe you have a first date…or maybe you’re just going out to the bar hoping to get lucky!

 No matter what your plans are for this ‘romantic’ occasion, I am betting you want to impress that other person by looking like the alpha male am I right? You know, getting pumped up in the gym so that no matter where your night takes you, you can be sure that you are going to be presenting the best version of yourself whether wearing clothes or if things go really well…not wearing any at all.

But before you meet that special someone, you better make some time to hit the gym, train your butt off and get yourself as jacked as possible so that you increase your chances for some ‘love’ that night.

Ladies can spend hours getting ready with makeup, hair and picking out clothes, but us guys can only do so much for ourselves and that is why we can take the extra time to get our muscle’s pumped up and ready for the night.

So how can you make sure to look your best that night? Easy; a targeted workout to increase blood flow to the muscle’s and cause a temporary overflow so that your muscle cells are engorged with extra blood and you appear big, buff and strong!

The Key to Getting your ‘Pump’ On:

The Valentine’s day workout I am about to share with you is designed to do one thing; increase blood flow and pool as much of it into your cells creating a temporary overflow causing your muscle’s to expand and appear fuller throughout the course of the night.

This workout is a targeted workout and although you can use it again whenever you like, it is not designed to build strength or build massive muscle or lose fat primarily. The workout was designed to get you jacked for one night and that is exactly what it will do.

Do not expect to hold this prolonged muscle pump for weeks or even days because that’s not going to happen but, it will work at getting you swollen for the big night ahead of you.

The workout consists of higher reps, higher volume and slightly lighter weights. Remember; we are not trying to lift our maximal lifts in this workout but rather we will be training using a circuit style of training that will burn a lot of calories, increase blood flow, expand muscle cells and get you looking your best.

This is a similar type of training that fitness model competitors perform prior to stepping on stage for a competition.

This is the same type of training I use prior to hopping on stage or in front of the camera.

Be sure to adjust the weight you use so that it is relative to the workout and allows you to hit the target rep ranges for the allotted sets. Focus on intensity instead of simply trying to lift the heaviest weight.

If you have never trained like this before it may be a big shock to your system and it might actually work better for you than someone who trains like this every day.

The Valentine’s Day Workout: The Muscle’s that Matter

You may quickly notice that the workout only consists of upper body circuit training and although I don’t normally recommend this type of un-balanced training, it is highly effective for the purpose of this workout.

When showcasing your physique you want to present the ‘Muscle’s that Matter’ which are your shoulders, chest, back, arms and abs in my opinion. Frankly, women are not checking out your legs in a time like this plus, you only so much time to get your workout done.

There are not many sets, but there are multiple exercises within each circuit which will add up on their own so please do not concern yourself with the total volume or lack thereof.

For the larger muscle groups, we will always start with a compound movement using a heavier rep range, then move onto more isolated movements that allow us to focus in on peak contractions and isometric pauses. Each circuit will involve many reps and help draw more blood into the muscle cell and make you appear more full and muscular.

The smaller muscle groups do not need much attention since they are already heavily involved in performing many other upper body sets on chest and back. Therefore, we will reduce the volume slightly on smaller muscle groups.

Finally, abs should be trained with a heavier weight to get them to pop out and get that six pack to out in full force.

The Valentine’s Day Workout Specifics:

Before beginning the workout, perform a 5-10 minute warm-up of body weight exercises or some form of light cardio and warm-up sets.

The circuits are to be completed back-back-back and only resting after completing the three exercises. Focus on intensity and higher volume with slightly lighter weights than you are accustomed to and do your best to hit the target rep ranges.

Complete one circuit at a time before moving onto the next circuit of exercises.

Getting In and Getting Out: The Faster the Better

Ok so maybe that subtitle above is not suited for the time you spend with that special someone, but it does apply to your Valentine’s Day workout understand?

In today’s workout, you do not want to spend 2 hours in the gym and completely exhaust yourself which might hinder your performance later on. Instead, we want to focus on getting in the gym, completing a high intensity workout, engorging our muscle cells and then being on time for whatever event you have planned.

Short and sweet.

This way, your time can be better spent later on in the night. Plus, to get a good pump on, you really don’t need that much time and going too long in the gym for this purpose can actually have adverse effects to your goal.

Now, print the workout below, take it to the gym and get ready to experience some serious muscle expansion and look your absolute best.  


Now Go Out and Enjoy The Effects:

Ok so that wraps up the Valentine’s day workout feature. Make sure to follow the guidelines as presented in this article and you should notice a significant difference in your body composition and you will surely impress that certain someone with your hard work in the gym.

Oh, and it wouldnt hurt to get some roses or something nice for them too…sorry, your body might not be the most romantic ‘gift’ :-)


P.S. If you REALLY want to impress that certain someone, the trick is to gain enough muscle over the course of the year so that when you use the workout above, you look even bigger! For a complete muscle building plan to build eye popping muscle, check out Bones To Buff.



98 Responses to “The Valentines Day Workout – Pump Up!”
  1. noth face noth face says:

    子供子供私と 今日はに行ってきました。私は貝殻を見つけて、私の4歳の娘にそれを与えたと言った”あなたはあなたの耳にこれを置けばあなたが海を聞くことができます。”彼女の耳にシェルをして叫んだ|彼女は置か置く。あり内側ヤドカリだった、それは彼女の耳に挟ま。彼女が戻って行きたがっていることはありません!大爆笑私は、これは知っているオフトピック が、私は誰かを教えていた!

  2. seeksemi seeksemi says:

    seeksemi electronic components blog | electronic parts distributor

  3. Air Max R4 Air Max R4 says:

    Tackling the big state enterprises that still dominate the economy is the next challenge for the new government that will also be formed on Sunday.

  4. Xi Jinping,Michael Kors Watches, the current vice-president, and Vice-Premier Li Keqiang are the only ones expected to retain their seats.

  5. Nike Kobe 9 Nike Kobe 9 says:

    Moncler jackets outletMulberry factory shopCanadian Goose outlet store Goose parkaCanada Goose outletMackage coatsWoolrichNike KD 7Nike Air Max UKMackage jackets on saleoutlet Moncler jacketsNike Kobe 9 shoesDr Dre BeatsNike Free Run mensWoolrich parka for sale Free Run mens sale Dre Beats studio saleNike Kobe 9Nobis jackets salecheap Nike Free RunMoncler jacket onlineMoncler outletMackageMackage coat outletMoncler factory outletdiscount Nike Air Max saleMoncler outlet shoesMonclerNike Air Max sale Goose onlineCanadian Goose down coatMoncler UK saleNike KD 7 shoes onlineMoncler jacketsCanadian GooseLouis Vuitton Canada outlet onlineNobis parkaMoncler USA outletLouis Vuitton handbags outletMulberry factoryMulberryshop Mulberry bagsNobis jacket outletToms shoes outlet online Toronto onlineKevin Durant shoesLouis Vuitton CanadaLebron James shoes saleNike Air Max UK online shopNike KD shoes sale 9 eliteMackage jacketLouis VuittonWoolrich outlet store James shoesCanada Goose jacket outletCanada Goose outlet saleMoncler outlet UKLouis Vuitton outlet Canada storeMackage coat
    Nike Kobe 9

  6. However,Michael Kors, given that his audience is likely to spend the next few days,Michael Kors Outlet, and possibly nights as well, working through every comma of a complicated text, the minister could also have cashed in on some Issa alternatives.

  7. Hombre Hombre says:

    The Syrian government is responsible for moving the chemicals from storage sites around the country to the port city of Latakia.

  8. Affiliates Affiliates says:

    “Thousands of people in Cornwall are involved in the pasty industry,Michael Kors Handbags, from farmers to producers, and it’s important that the product’s quality is protected for future generations.”

  9. The two world wars in the 20th Century were devastating for Europe’s bison, as they were hunted for meat in countries hit by widespread hunger.

  10. Syria is believed to possess 1,300 tonnes of ,Michael Kors Outlet, including sulphur mustard (which forms mustard gas),Michael Kors Outlet, nerve agents sarin and VX and their precursor ingredients.

  11. nike 通販 nike 通販 says:

    そこにちょっと!私は仕事で私周りにサーフィンを私の新しいのiphone3GS からあなたのブログを!あなたのブログとすべてのあなたの記事を楽しみにしています|ちょうど私が愛していると言うしたかったを通じて読書を読ん! 上のキャリー発行済働く!

  12. e3300eb16b6f8e5bae9c229bc9332b8b18 December 2012Last updated at 16:33 GMT Karachi polio killings: The price of prevention By M Ilyas KhanBBC News, Islamabad

  13. The comic creation’s songwriting skills led to singles and EPs including Christmas Is Really Fantastic, and the Timperley EP.

  14. A DMP not a catch-all either. Depending on the person’s situation and the amount of debt, a legally-binding agreement may be a better solution.

  15. Combine these factors and you find that a Venezuelan bottle of milk could be worth seven or eight times more if sold on the Colombian side of the border.

  16. Air Max 2014 Air Max 2014 says:

    But the Chinese government is attempting to persuade markets and others that it is slowing the economy down to a more sustainable pace and trying to be less reliant on investment-led,Michael Kors Outlet, credit-fuelled growth.

  17. Kobe 7 Elite Kobe 7 Elite says:

    Multi-party politics

  18. Will customers actually care,Michael Kors? De Beers certainly hopes so.

  19. e3300eb16b6f8e5bae9c229bc9332b8b,Michael Kors Outlet 23 March 2013Last updated at 16:07 GMT Cranfield airship firm bids to buy back US Army craft

  20. The Lib Dems said they had blocked such changes being made by the coalition.

  21. The owners typically get a warning first, often delivered by text message, or on a USB memory stick thrown through car windows, or into a letterbox.

  22. The anonymous contributor likes the idea of a room where “everything is unbreakable”. It would look normal but be “more like a child’;s soft playground, like the children’;s (ironically called) ‘;Zany Zone’; play areas.

  23. really nice post, i undoubtedly adore this incredible site, carry on it
    ray ban wayfarer blanche

  24. says:

    She has learned to accept the face she is getting older,
    and she has decided she is more attractive when she carries herself well and stays happy.
    Think of an extremely heavy weight being placed in your hand, and you are not able to hold it
    up. If you’re a teenager who’s very youthful to race,
    next, a professional and even your parent should probably administer that you a local racing association.

  25. In natural contests bodybuilders are routinely tested
    for illegal substances and are banned for any violations from future contests.

    Witnessing excellent bodybuilding results can be the difference between performing too many training sets, and not enough intensity.
    Remember that each individual has a different body type and different body needs, so what works for Mr.

  26. Is the ultimate on the web casino directory providing you all the info you need to select the correct online casino
    for you.

  27. Begin by calmly analyzing the situation and assessing your safety; are you at
    risk of being injured by staying in your vehicle.
    Any time a car collides with a semi truck ,the sheer weight,
    size and power of the truck is beyond what the safety systems on the car can handle, often resulting
    in tragic injuries. If you are actually harmed in a shuttle bus automobile accident, mainly
    because of the negligence of bus vehicle driver and also organization,
    then the best thing for you to do would be to get a bus accident lawyer Fort Lauderdale Fl.

  28. Claribel Claribel says:

    I go to see everyday a few web pages and sites to read articles or reviews, however this
    webpage provides feature based posts.

  29. were were says:

    The Pykes have been answerable for making certain the movement of spice from Kessel to Coruscant , using smugglers and freighter captains to
    carry out Kessel Runs to make sure spice deliveries.

  30. Best Price For nfl All Your Favourite

  31. What’s up to all, it’s genuinely a good for me to pay a visit this web page,
    it consists of useful Information.

Speak Your Mind

Tell us what you're thinking...
and oh, if you want a pic to show with your comment, go get a gravatar!

Follow Me On Facebook Follow Me On Twitter Check me out on YouTube Click Here for Flickr Click Here To Subscribe!
Joey Vaillancourt Fitness