The Party is Over But the Pump Ain’t Armz | PUMP :30 MORGAN WADE SERIES
8.8.25 // THE PARTY IS OVER BUT THE PUMP AIN'T ARMZ // PUMP :30 MORGAN WADE SERIES REP PROGRESSION: 5 MINUTES Rep Progressions Dumbbell Regular & Hammer Curls: 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps...
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Serge Nubret Shoulders & Arms | PUMP :30 1970’S SPLITS
8.2.25 // SERGE NUBRET SHOULDERS & ARMS // PUMP :30 1970'S SPLITS AMRAP: 6 MINUTES *AMRAP: As many rounds & reps as possible Behind the Neck Barbell Press: 12 reps Alternating Dumbbell Front Raise: 12...
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Serge Nubret Shoulders & Arms | PUMP :30 1970’S SPLITS
7.30.25 // SERGE NUBRET SHOULDERS & ARMS // PUMP :30 1970'S SPLITS AMRAP: 6 MINUTES *AMRAP: As many rounds & reps as possible Behind the Neck Barbell Press: 12 reps Alternating Dumbbell Front Raise: 12...
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Sleeve-Splitting Swole Sesh | PUMP :30 HOW IT ALL STARTED
7.25.25 // SLEEVE-SPLITTING SWOLE SESH WARMUP PUMP TRI-SET: 4 MINUTE AMRAP *AMRAP: As Many Rounds & Reps As Possible Hammer Curls: 20 reps Regular Curls: 20 reps Kickbacks: 20 reps MAIN MOVEMENT: 14...
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Hingle-McKringle Arm Pumpz | PUMP :30 GRAPHIC GANGSTER PICKS
7.18.25 // HINGLE-MCKRINGLE ARM PUMPZ // Graphic Gangster Picks WARMUP: 2 MINUTES Hammer Curls: 50 reps Dumbbell Rollbacks: 50 reps MAIN SUPERSET: 3-5 SETS (15 MINUTES) Rep Progression Regular & Hammer Bicep Curls:...
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#IWANTABZ Back, Biceps & Abs | PUMP :30 GRAPHIC GANGSTER PICKS
#IWANTABZ Back, Biceps & Abs // 7.15.25 // Graphic Gangster Picks 5 SETS: 6 MINUTES Pull-ups: 5 reps Banded Arrows: 20 reps AMRAP: 8 MINUTES *AMRAP: As Many Rounds & Reps As Possible Pulldowns:...
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Never Small Again Chest & Triceps | PUMP :30 GRAPHIC GANGSTER PICKS
Never Small Again Chest & Triceps // 7.14.25 // Graphic Gangster Picks SUPERSET: 8 MINUTES Push-ups: 10 reps Superset with: Incline Barbell or Dumbbell Bench Press: 12-10-8-6-20 reps SUPERSET: 10 MINUTES Push-ups: 10 reps...
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Gauntlet Series: Armz | PUMP :30 SMALL ARMZ PICKS
GAUNTLET SERIES: ARMZ // 7.11.25 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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