Heavy Arms | PUMP :30
10.17.25 // HEAVY ARMS WARMUP CABLES AMRAP: 4 MINUTES *AMRAP: As Many Rounds & Reps As Possible Cable Curls: 25 reps Pushdowns: 25 reps SUPERSET: 8 MINUTES Cheat Curls: 12-10-8-6-20 reps Dumbbell Rollbacks: 12-10-8-6-20...
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Armz On Fire | PUMP :30
10.10.25 // ARMZ ON FIRE TIME FRAME TRAINING: 4 MINUTES 2-Way Cable Curls: 15 reps close, 15 reps wide TIME FRAME TRAINING: 4 MINUTES Cable Pushdown: 15 reps close, 15 reps wide ...
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Double Splits Shoulders & Arms | PUMP :30
10.3.25 // 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
9.30.25 // 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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Gauntlet Series: Armz | PUMP :30 SMALL ARMZ PICKS
GAUNTLET SERIES: ARMZ // 9.26.25 WARMUP AMRAP: 7 MINUTES *AMRAP: As Many Rounds & Reps As Possible Chin-ups: 10 reps Dips: 10 reps GAUNTLET: THE DB & BAND ARM GAUNTLET AMRAP: 20 MINUTES *AMRAP:...
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Muscle Island Pumpz 2 Arms | PUMP :30
9.19.25 // MUSCLE ISLAND PUMPZ 2 ARMS 5 SETS: 10 MINUTES TOTAL Cable Curls: Max reps in 1 minute Band Pushdowns: Max reps in 1 minute AMRAP: 8 MINUTES *AMRAP: As Many Rounds &...
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Pumptastico Arms 2 | PUMP :30
9.12.25 // PUMPTASTICO ARMS 2 30 MINUTES TO COMPLETE: ABSOLUTE ARM MADNESS 6 Exercises, 5 Rounds Round One: 50 reps Round Two: 30 reps Round Three: 20 reps Round Four: 10 Reps Round Five:...
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Muscle Island Prep Pyramid Sets Armz | PUMP :30
MUSCLE ISLAND SHREDZ PYRAMID SETS ARMZ // 9.5.25 SUPERSET: 6 MINUTES Cable Curls: 30, 20, 10, 30 reps Cable Pushdowns: 30, 20, 10, 30 reps PREACHER PUMP: 4 MINUTES 30, 20, 10, 20, 30...
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