Multiple Splits Back & Biceps 1 | PUMP :30
12.17.24 // MULTIPLE SPLITS BACK & BICEPS 1 5 SETS: 5 MINUTES Pull-ups: 10 reps Dumbbell Shrugs: 20 reps AMRAP: 7 MINUTES *AMRAP: As Many Rounds As Possible Wide Grip Pulldowns: 12-15 reps Close...
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Multiple Splits Chest & Triceps 1 | PUMP :30
12.16.24 // MULTIPLE SPLITS CHEST & TRICEPS 1 5 SETS: 5 MINUTES Push-ups: 20 reps Rotator Cuffs: 20 reps 5 SETS: 5 MINUTES Dips: 15 reps Banded Arrows: 20 reps AMRAP: 7 MINUTES...
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Golden Era Split Shoulders & Arms 2 | PUMP :30
12.13.24 // GOLDEN ERA SPLIT SHOULDERS & ARMS 2 100 REP EXPLOSION: 8 MINUTES Military Press: 100 reps Barbell Curls: 100 reps Barbell Skullcrushers: 100 reps TRI-SET AMRAP: 10 MINUTES *AMRAP: As Many Rounds...
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Golden Era Split Shoulders & Arms 2 | PUMP :30
12.10.24 // GOLDEN ERA SPLIT SHOULDERS & ARMS 2 AMRAP PYRAMID: 10 MINUTES *AMRAP: As Many Rounds As Possible Dumbbell Military Press: 15 reps Hammer Curls: 15 reps Dumbbell Skullcrushers: 15 reps HEAVY TRI-SET...
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Golden Era Split Shoulders & Arms 2 | PUMP :30
12.6.24 // GOLDEN ERA SPLIT SHOULDERS & ARMS 2 PYRAMID: 10 MINUTES *Use 1 bar Arnold Press: 20, 15, 10, 5, 20 reps Dumbbell Curls: 20, 15, 10, 5, 20 reps Dumbell Skullcrushers: 20, 15,...
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Golden Era Split Shoulders & Arms 1 | PUMP :30
12.3.24 // GOLDEN ERA SPLIT SHOULDERS & ARMS 1 PYRAMID: 10 MINUTES *Use 1 bar Standing Military Press: 20, 15, 10, 5, 20 reps Barbell Curls: 20, 15, 10, 5, 20 reps Barbell Skullcrushers: 20,...
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Serge Nubret Inspired Armz | PUMP :30
11.29.24 // SERGE NUBRET INSPIRED ARMZ REP PROGRESSION: 10 MINUTES Dumbbell Regular & Hammer Curls 1-1, 2-2, 3-3, 4-4, 5-5, 6-6, 7-7, 8-8 reps 8 SETS: 10 MINUTES Straight Barbell Curls: 8-15 reps Tricep...
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Turkey Armz Pumpz 1 | PUMP :30
11.22.24 // TURKEY ARMZ PUMPZ 1 5 MINUTES: MAX SETS Straight Bar Curls (close/medium/wide): 10 reps each one AMRAP: 10 MINUTES *AMRAP: As Many Rounds & Reps As Possible Overhead Cable Extensions: 6-10 reps...
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