Work Up & Ball Out Chest & Back | PUMP :30
WORK UP & BALL OUT CHEST & BACK // 3.15.25 SUPERSET: 8 MINUTES Incline Bench Press: 30, 12, 10, 8, 6, 20 reps Pull-ups: 10 reps SUPERSET: 8 MINUTES Flat Bench Press: 30, 12,...
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Work Up & Ball Out Back | PUMP :30
WORK UP & BALL OUT BACK // 3.11.25 SUPERSET: 8 MINUTES Pull-ups (add weights or bands if needed): 15, 12, 10, 8, 6, 20 reps (20 total) Dumbbell or Barbell Shrugs: 15 reps SUPERSET:...
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Super Swole Back | PUMP :30
SUPER SWOLE BACK // 3.4.25 // SMALL ARMZ DANNY SELECTION SERIES 100 REP EXPLOSION: 3 MINUTES Ring or Bar Rows: 100 reps 50 REP EXPLOSION: 3 MINUTES Pull-ups: 50 reps 50 REP EXPLOSION:...
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Golden Era Split Chest & Back 2 | PUMP :30
2.27.25 // GOLDEN ERA SPLIT CHEST & BACK 2 EMOM: 7 MINUTES *EMOM: Every Minute on the Minute Pull-ups: 5 reps Push-ups: 10 reps Dips: 5 reps AMRAP: 10 MINUTES *AMRAP: As Many Rounds...
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Golden Era Split Chest & Back 1 | PUMP :30
2.24.25 // GOLDEN ERA SPLIT CHEST & BACK 1 EMOM: 7 MINUTES *EMOM: Every Minute on the Minute Pull-ups: 1-10 reps Push-ups: 5-20 reps AMRAP: 10 MINUTES *AMRAP: As Many Rounds As Possible Incline...
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Jailhouse Chest & Back TFT | PUMP :30
Jailhouse Chest & Back TFT // 2.20.25 MAX REPS/ROUNDS: 10 MINUTES *Use bands if needed for assistance Pull-ups: 5 reps Push-ups: 10 reps Dips: 10 reps Level 1: Pulldowns Push-ups at angle Bands (making dip...
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Back & Triceps TFT | PUMP :30
Back & Triceps TFT // 2.18.25 MAX REPS/ROUNDS: 5 MINUTES Pulldowns Dropsets *Example: (120,110,100): 20 reps each MAX REPS/ROUNDS: 5 MINUTES Seated Rows Dropsets: *Example: Start with something you can get 15-20 reps, then...
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Chest & Back 2 TFT | PUMP :30
Chest & Back 2 TFT // 2.13.25 MAX REPS: 5 MINUTES Chin-ups: Max reps in 5 minutes MAX REPS: 5 MINUTES Incline Bench Press: Max reps in 5 minutes (95-135 lbs) MAX REPS/ROUNDS:...
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