Muscle Island Arm Pump | PUMP :30
10.18.24 // MUSCLE ISLAND ARM PUMP MAX REPS: 3 MINUTES Cable Curls MAX REPS: 3 MINUTES Band Pushdowns AMRAP: 8 MINUTES *AMRAP: As Many Rounds/Reps As Possible Preacher Curl Machine: 20 reps Dumbbell...
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Serge Nubret Inspired Armz | PUMP :30
10.11.24 // 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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My Arms Feel Insane | PUMP :30 ALL STAR WEEK
10.4.24 // MY ARMS FEEL INSANE AMRAP (8 MINUTES) Alternating Dumbell Curls: 15 reps Alternatte Hammer Curls: 20 reps Rep Progression (Both): 6 reps *1-1, 2-2, 3-3, 4-4, 5-5, 6-6 GERMAN VOLUME WITH A...
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Filthy Pump Arms | PUMP :30
FILTHY PUMP ARMS // 9.27.24 AMRAP: 2 MINUTES *AMRAP: As Many Reps As Possible Chin-ups: As many reps as possible in 2 minutes AMRAP: 2 MINUTES *AMRAP: As Many Reps As Possible Close-grip Push-ups:...
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Pyramid Pump Arms | PUMP :30
PYRAMID PUMP ARMS // 9.20.24 SUPERSET BODYWEIGHT WARMUP: 4-5 MINUTES Chin-ups: 20, 15, 10, 20 reps Close Push-ups: 20, 15, 10, 20 reps SUPERSET: 10 MINUTES Barbell Curls: 50, 25, 10, 20, 30 reps...
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The Pump Monster Arms | PUMP :30
THE PUMP MONSTER ARMS // 9.13.24 AMRAP WARMUP: 5 MINUTES *AMRAP: As Many Rounds & Reps As Possible Close Push-ups: 10 reps Chin-ups: 10 reps 4 EXERCISES: 20 MINUTES *Do each exercise in that...
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Super Swole Arms | PUMP :30
SUPER SWOLE ARMS // 9.6.24 100 REP EXPLOSION: 3 MINUTES Cable Curls: 100 reps 100 REP EXPLOSION: 3 MINUTES Cable Pushdowns: 100 reps 50-100 REP EXPLOSION: 2-3 MINUTES Preacher Curls: 50-100 reps ...
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Chiseled Like Granite Arms | PUMP :30
CHISELED LIKE GRANITE ARMS // 8.30.24 100 REP EXPLOSION: 3 MINUTES Barbell Curls: 100 reps 100 REP EXPLOSION: 3 MINUTES Band Pushdowns: 100 reps GERMAN VOLUME TRAINING W/ A TWIST: 5 MINUTES 10x10...
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