Island Yoked Jailhouse Chest & Back | PUMP :30
ISLAND YOKED JAILHOUSE CHEST & BACK // 6.12.25 SUPERSET: 10 MINUTES Flat Dumbbell Bench Press: 20 reps Push-ups: 10 reps Pull-ups: 10 reps MAX SETS: 8 MINUTES Incline Dumbbell Bench Press: 20 reps Push-ups:...
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Island Yoked Back & Triceps | PUMP :30
ISLAND YOKED BACK & TRICEPS // 6.10.25 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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Work Up & Ball Out 3 Island Games Chest & Back | PUMP :30
WORK UP & BALL OUT 3 ISLAND GAMES CHEST & BACK // 6.7.25 SUPERSET: 10 MINUTES Incline Bench Press: 95-135 lbs for Max reps Pull-ups: 10 reps SUPERSET: 10 MINUTES Flat Bench Press: 95-135...
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Work Up & Ball Out 3 Island Games Back & Triceps | PUMP :30
WORK UP & BALL OUT 3 ISLAND GAMES BACK & TRICEPS // 6.3.25 SUPERSET: 10 MINUTES Overhand Medium-grip Pulldowns: 30, 10, 8, 6, 4, 20 reps Pull-ups: 5 reps Dumbbell Tricep Rollbacks: 30, 10, 8,...
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Muscle Island Pyramids & Pumps Jailhouse Chest & Back | PUMP :30
MUSCLE ISLAND PYRAMIDS & PUMPS JAILHOUSE CHEST & BACK // 5.29.25 SUPERSET: 10 MINUTES TOTAL Flat Dumbbell Bench Press: 12 reps Chin-ups: 10-12 reps MAX SETS: 8 MINUTES Incline Dumbbell Bench Press: 12 reps...
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Muscle Island Pyramids & Pumps Back & Triceps | PUMP :30
MUSCLE ISLAND PYRAMIDS & PUMPS BACK & TRICEPS // 5.27.25 SUPERSET: 4 MINUTES TOTAL Pull-ups: Max Reps in 1 minute Chin-ups: hold at top, 3-count then down max reps in 3 minutes SUPERSET: 6...
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Muscle Island Veined Out Jailhouse Chest & Back | PUMP :30
MUSCLE ISLAND VEINED OUT JAILHOUSE CHEST & BACK // 5.22.25 SUPERSET: 10 MINUTES Flat Bench Press: 15 reps Pull-ups: Max reps MAX REPS: 8 MINUTES Feet Elevated Push-ups: 15 reps V-bar Pull-ups: 5-10 reps...
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Muscle Island Veined Out Back & Triceps | PUMP :30
MUSCLE ISLAND VEINED OUT BACK & TRICEPS // 5.20.25 MAX REPS: 4 MINUTES Pull-ups: Max reps in 1 minute Chin-ups: Max reps in 1 minute Pull-ups: Max reps in 1 minute Chin-ups: Max reps in...
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