Muscle Island Prep Pyramid Sets Back & Triceps | PUMP :30
MUSCLE ISLAND SHREDZ PYRAMID SETS BACK & TRICEPS // 9.2.25 PULL-UPS: 4 MINUTES 15, 10, 5, 10 reps (add weight if needed) UNDERGRIP PULLDOWNS: 3 MINUTES 30, 15, 5, 15 reps MEDIUM GRIP...
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Muscle Island Prep Pyramid Sets Chest & Biceps | PUMP :30
MUSCLE ISLAND SHREDZ PYRAMID SETS CHEST & BICEPS // 9.1.25 FEET ELEVATED PUSH-UPS: 3 MINUTES 30, 20, 10, 30 reps FLAT BENCH PRESS: 7 MINUTES 95-135 lbs, then superset with 15 Banded Arrows) 30...
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Double Split 70’s Vibe Shoulders & Arms | PUMP :30
8.29.25 // DOUBLE SPLIT 70'S VIBE SHOULDERS & ARMS // PUMP :30 AMRAP: 8 MINUTES *AMRAP: As Many Reps As Possible Arnold Press: 8 reps (Work up to heavy 8 reps, then drop set down...
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Double Split 70’s Vibe Shoulders & Arms | PUMP :30
8.26.25 // DOUBLE SPLIT 70'S VIBE SHOULDERS & ARMS // PUMP :30 AMRAP: 8 MINUTES *AMRAP: As Many Reps As Possible Military Press: 8 reps (Work up to heavy 8 reps, then drop set down...
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Bodybuilding Armz Pump | PUMP :30
8.22.25 // BODYBUILDING ARMZ PUMP // PUMP :30 EZ BAR CURLS: 10 MINUTES Work up to a heavy 8 reps 6-8 sets of 8 reps where top set is almost max work, then drop set...
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Back, Biceps, Forearms and Abs | PUMP :30 FRANK ZANE INSPIRED
8.14.25 // 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 1-Arm...
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Chest, Triceps, and Shoulders | PUMP :30 FRANK ZANE INSPIRED
8.13.25 // CHEST, TRICEPS, AND SHOULDERS // PUMP :30 FRANK ZANE INSPIRED SUPERSET: 10 MINUTES Barbell Bench Press (wide grip slow on way down): 12, 10, 8, 6, 4, 2 reps Between sets - Banded...
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Back, Biceps, Forearms, Abs | PUMP :30 FRANK ZANE INSPIRED
8.11.25 // 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 1-Arm...
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