Absurd Arm Annihilation | PUMP :30
1.30.26 // ABSURD ARM ANNIHILATION WARMUP: 5 MINUTES Bench Bar Curl: 100 reps (don’t rack it) Bench Bar Skullcrushers (to the nose): 100 reps 15 MINUTE SUPERSET 15, 12, 10, 8, 30...
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Chiseled Like Granite Arms | PUMP :30
CHISELED LIKE GRANITE ARMS // 1.23.26 100 REP EXPLOSION: 3 MINUTES Barbell Curls: 100 reps 100 REP EXPLOSION: 3 MINUTES Band Pushdowns: 100 reps GERMAN VOLUME TRAINING W/ A TWIST: 5 MINUTES 10x10...
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I Love Arm Day 2 | PUMP :30
1.16.26 // I LOVE ARM DAY 2 100 REP EXPLOSION: 4 MINUTES Barbell Curls: 100 reps 100 REP EXPLOSION: 3 MINUTES Banded Pushdowns: 100 reps EZ BAR SUPERSET: 15 MINUTES Curls: 20,...
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Back, Biceps, Forearms and Abs | PUMP :30 FRANK ZANE INSPIRED
1.12.26 // BACK, BICEPS, FOREARMS, ABS // PUMP :30 FRANK ZANE INSPIRED MAX REPS: 4 MINUTES Pull-ups: Max reps in 4 minutes SUPERSET: 8 MINUTES T-Bar Rows: 15, 12, 10, 5, 20 reps...
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Sleeve-Splitting Swole Sesh | PUMP :30
1.9.26 // SLEEVE-SPLITTING SWOLE SESH WARMUP PUMP TRI-SET: 4 MINUTE AMRAP *AMRAP: As Many Rounds & Reps As Possible Hammer Curls: 20 reps Regular Curls: 20 reps Kickbacks: 20 reps MAIN MOVEMENT: 14...
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Armz TFT | PUMP :30
Arms TFT // 1.2.26 MAX REPS/ROUNDS: 5 MINUTES Dumbbell Curl Drop Sets: 5 minutes Example: (25's, 20's, 15's): 20 reps each MAX REPS/ROUNDS: 5 MINUTES Straight Bar Pushdowns: 5 minutes Example: Start something you...
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Back & Triceps TFT | PUMP :30
Back & Triceps TFT // 12.30.25 MAX REPS/ROUNDS: 5 MINUTES Pulldowns Dropsets *Example: (120,110,100): 20 reps each MAX REPS/ROUNDS: 5 MINUTES Seated Rows Dropsets: *Example: Start with something you can get 15-20 reps, then...
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Chest & Biceps TFT | PUMP :30
Chest & Biceps TFT // 12.29.25 MAX REPS/ROUNDS: 5 MINUTES Push-ups: Max reps in 5 minutes MAX REPS/ROUNDS: 5 MINUTES Incline Bench Press: Max reps in 5 minutes (Using 95-135 lbs) MAX REPS/ROUNDS:...
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