Gangster Claus Back | PUMP :30
12.16.25 // GANGSTER CLAUS BACK PULL-UPS: 8 MINUTES 1-10 reps per minute for 8 minutes Rest in between the reps you choose AMRAP: 8 MINUTES AMRAP: As Many Rounds As Possible Seated Rows: 15...
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Serge Nubret Inspired Back | PUMP :30
12.9.25 // 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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Island Yoked Jailhouse Chest & Back | PUMP :30
ISLAND YOKED JAILHOUSE CHEST & BACK // 12.4.25 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...
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Island Yoked Back & Triceps | PUMP :30
ISLAND YOKED BACK & TRICEPS // 12.2.25 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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Never Small Again Chest & Back | PUMP :30
Never Small Again Chest & Back // 11.27.25 8 SET SUPERSET: 15 MINUTES Incline Barbell Bench Press: 20 reps Pull-ups: 5-10 reps 5 SET SUPERSET: 8 MINUTES Flat Dumbbell Press: 8-12 reps Dumbbell Pullovers:...
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Never Small Again Back & Biceps | PUMP :30
Never Small Again Back & Biceps // 11.25.25 SUPERSET: 10 MINUTES Pull-ups: 5 reps Superset with: Medium Grip Pulldowns or V-Bar Rows: 12-10-8-6-20 reps SUPERSET: 10 MINUTES Chin-ups: 5 reps Superset with: Seated Rows...
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Jailhouse Chest & Back TFT | PUMP :30
Jailhouse Chest & Back TFT // 11.20.25 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 // 11.18.25 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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