Multiple Splits Back & Biceps 1 | PUMP :30
12.17.24 // MULTIPLE SPLITS BACK & BICEPS 1 5 SETS: 5 MINUTES Pull-ups: 10 reps Dumbbell Shrugs: 20 reps AMRAP: 7 MINUTES *AMRAP: As Many Rounds As Possible Wide Grip Pulldowns: 12-15 reps Close...
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Golden Era Split Chest & Back 2 | PUMP :30
12.12.24 // GOLDEN ERA SPLIT CHEST & BACK 2 10 MINUTES: 8 SET SUPERSET Rotator Cuffs: 20 reps Push-ups: 20 reps SUPERSET AMRAP: 10 MINUTES *AMRAP: As Many Rounds As Possible Incline Barbell Bench...
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Golden Era Split Chest & Back 2 | PUMP :30
12.9.24 // GOLDEN ERA SPLIT CHEST & BACK 2 AMRAP LADDER: 5 MINUTES *AMRAP: As Many Rounds As Possible *Pull-ups: Go up 1 rep // Push-ups: Go up 2 reps Pull-ups: 1 rep Push-ups: 2...
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Golden Era Split Chest & Back 2 | PUMP :30
12.5.24 // 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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Serge Nubret Inspired Back | PUMP :30
11.26.24 // SERGE NUBRET INSPIRED BACK AMRAP: 5 MINUTES *AMRAP: As Many Rounds & Reps As Possible Wide Grip Pull-ups: As many reps as possible in 5 minutes 8 SET SUPERSET: 12 MINUTES Behind...
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Turkey Back Pumpz 1 | PUMP :30
11.19.24 // TURKEY BACK PUMPZ 1 5 MINUTES: MAX SETS Pull-ups or Pulldowns (close/medium/wide): 5 reps each one (5/5/5) Pulldowns: 10/10/10 on reps AMRAP: 10 MINUTES *AMRAP: As Many Rounds & Reps As Possible...
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Muscle Island Back Pump 2 | PUMP :30
11.12.24 // MUSCLE ISLAND BACK PUMP 2 5 SETS: 10 MINUTES TOTAL Pull-ups: Max reps in 1 minute Ring Rows: Max reps in 1 minute AMRAP: 8 MINUTES *AMRAP: As Many Rounds & Reps...
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Cobra Back 4 | PUMP :30
11.5.24 // COBRA BACK 4 100 REP EXPLOSION: 4 MINUTES Wide-grip Pulldowns: 100 reps TIME FRAME TRAINING: 5 MINUTES Max Pull-ups: Do as many reps as you can in 5 minutes AMRAP:...
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