Double Splits Chest & Back | PUMP :30
9.29.25 // DOUBLE SPLITS CHEST & BACK // PUMP :30 AMRAP: 7.5 MINUTES *AMRAP: As Many Reps As Possible Push-ups: 12 (3-count lower) Pull-ups: 5-15 reps AMRAP: 7.5 MINUTES *AMRAP: As Many Reps As...
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Filthy Lats | PUMP :30 SMALL ARMZ PICKS
9.23.25 // FILTHY LATS WARMUP: TIME FRAME TRAINING (3 MINUTES) Pull-ups: Do as many reps as you can in 3 minutes OR Pulldowns (at approximately your bodyweight): Do as many reps as you can...
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Muscle Island Pumpz 2 Back | PUMP :30
9.16.25 // MUSCLE ISLAND PUMPZ 2 BACK 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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Pumptastico Back 2 | PUMP :30
9.9.25 // PUMPTASTICO BACK 2 TIME FRAME TRAINING: 5 MINUTES Pull-ups: Max reps in 5 minutes SUPERSET: 8 MINUTES Chest Supported Rows (Underhand/Regular/Overhand): 10/10/10 reps Superset with: Chest Supported Dumbbell Arrows: 20 reps ...
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Muscle Island Prep Pyramid Sets Chest & Back | PUMP :30
MUSCLE ISLAND SHREDZ PYRAMID SETS CHEST & BACK // 9.4.25 FEET ELEVATED PUSH-UPS: 3 MINUTES 30, 20, 10, 30 reps PULL-UPS: 3 MINUTES 15, 10, 5, 10 reps (add weight if needed) SUPERSET:...
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Muscle Island Prep Pyramid Sets Back & Triceps | PUMP :30
MUSCLE ISLAND SHREDZ PYRAMID SETS BACK & TRICEPS // 9.2.25 PULL-UPS: 4 MINUTES 15, 10, 5, 10 reps (add weight if needed) UNDERGRIP PULLDOWNS: 3 MINUTES 30, 15, 5, 15 reps MEDIUM GRIP...
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Double Split 70’s Vibe Chest & Back | PUMP :30
8.28.25 // DOUBLE SPLIT 70'S VIBE CHEST & BACK // PUMP :30 AMRAP: 10 MINUTES *AMRAP: As Many Reps As Possible Incline Dumbbell Bench Press: 12 reps (Work up to heavy 12 reps, then drop...
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Double Split 70’s Vibe Chest & Back | PUMP :30
8.25.25 // DOUBLE SPLIT 70'S VIBE CHEST & BACK // PUMP :30 AMRAP: 10 MINUTES *AMRAP: As Many Reps As Possible Incline Bench Press: 8 reps (Work up to heavy 8 reps, then drop set...
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