Muscle Island Shredz Arms | PUMP :30
MUSCLE ISLAND SHREDZ ARMS // 5.9.25 MAX REPS: 3 MINUTES Cable Curls MAX REPS: 3 MINUTES Cable Pushdowns PREACHER PUMP: 4 MINUTES Preacher Curls: 30, 20, 10, 20, 30 reps MAX SETS:...
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Muscle Island Shredz Back & Triceps | PUMP :30
MUSCLE ISLAND SHREDZ BACK & TRICEPS // 5.6.25 MAX REPS: 2 MINUTES Pull-ups MAX REPS: 2 MINUTES Chin-ups MAX REPS: 5 MINUTES Wide Grip Pulldowns (roughly bodyweight) MAX SETS: 8 MINUTES 1...
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Muscle Island Shredz Chest & Biceps | PUMP :30
MUSCLE ISLAND SHREDZ CHEST & BICEPS // 5.5.25 MAX REPS: 2 MINUTES Push-ups MAX REPS: 2 MINUTES Feet Elevated Push-ups MAX REPS: 5 MINUTES Flat Bench Press: 95-135 lbs (Get ready for 🏝️...
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TFT Pump Armz | PUMP :30
TFT PUMP ARMZ // 5.2.25 SUPERSET: 8 MINUTES Preacher Curls: 20 reps Rep Progression Curls (Regular & Hammer): 6 reps heavy SUPERSET: 8 MINUTES TOTAL Rope Pushdowns: 20 reps Rep Progression (Skullcrushers &...
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Weird Combo 6’s Back & Triceps | PUMP :30
WEIRD COMBO 6'S BACK & TRICEPS // 4.29.25 SUPERSET: 8 MINUTES TOTAL Pull-ups: Max Reps per set 1 Arm Row: 6 reps each arm SUPERSET: 6 MINUTES TOTAL Pulldowns: 30, 6, 6, 6, 20...
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Weird Combo 6’s Chest & Biceps | PUMP :30
WEIRD COMBO 6'S CHEST & BICEPS // 4.28.25 SUPERSET: 8 MINUTES TOTAL Push-ups: Max Reps per set Flat Bench Press: 6 reps SUPERSET: 6 MINUTES TOTAL Incline Bench Press: 30, 6, 6, 6, 20...
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Armz TFT | PUMP :30
Arms TFT // 4.25.25 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 // 4.22.25 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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