Double Splits Shoulders & Arms | PUMP :30
12.26.25 // DOUBLE SPLITS SHOULDERS & ARMS // PUMP :30 WARMUP AMRAP: 10 MINUTES *AMRAP: As Many Reps As Possible Military Press:15 reps Lateral Raises: 15 reps Banded Arrows: 15 reps Frontals: 15 reps Shrugs:...
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Double Splits Shoulders & Arms | PUMP :30
12.23.25 // DOUBLES SPLIT SHOULDERS & ARMS // PUMP :30 WARMUP AMRAP: 10 MINUTES *AMRAP: As Many Reps As Possible Military Press:15 reps Lateral Raises: 15 reps Banded Arrows: 15 reps Frontals: 15 reps Shrugs:...
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Gangster Claus Arms | PUMP :30
12.19.25 // GANGSTER CLAUS ARMS OLD SCHOOL GAUNTLET 30 MINUTE AMRAP AMRAP: As Many Rounds As Possible Rep Progression Regular & Hammer Curls: 5 reps (go a little heavier) Standing Alternating Dumbbell Curls: 12 reps...
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Serge Nubret Inspired Armz | PUMP :30
12.12.25 // 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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Island Yoked Armz | PUMP :30
ISLAND YOKED ARMZ // 12.5.25 MAX SET WARMUP: 5 MINUTES Cable Curls: 20 reps Straight Bar Pushdowns: 30 reps MAX SETS: 15 MINUTES Larry Scott/Cory Incline Rep Progression Preacher Dumbbell Curl: 20 regular reps,...
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Island Yoked Back & Triceps | PUMP :30
ISLAND YOKED BACK & TRICEPS // 12.2.25 MAX REPS: 3 MINUTES Pull-ups: Max reps SUPERSET: 6 MINUTES Medium-grip Pulldowns: 20, 15, 10, 5, 20 reps *20 Banded Arrows in between each set SUPERSET:...
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Island Yoked Chest & Biceps | PUMP :30
ISLAND YOKED CHEST & BICEPS // 12.1.25 MAX REPS: 1.5 MINUTES Push-ups: Max reps MAX REPS: 1.5 MINUTES Feet Elevated Push-ups: Max reps SUPERSET: 8 MINUTES Flat Bench Press: 20, 15, 10, 5,...
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Never Small Again Arms & Shoulders | PUMP :30
Never Small Again Arms & Shoulders // 11.28.25 PUMP MASTER AMRAP CIRCUIT: 30 MINUTES Cheat Barbell Curls: 12 reps Skullcrushers: 20 reps Double Arm Incline Curls: 12 reps Incline Dumbbell Skullcrushers: 20 reps THEN: Rep...
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