#IWANTABZ Back, Biceps & Abs | PUMP :30 GRAPHIC GANGSTER PICKS
#IWANTABZ Back, Biceps & Abs // 7.15.25 // Graphic Gangster Picks 5 SETS: 6 MINUTES Pull-ups: 5 reps Banded Arrows: 20 reps AMRAP: 8 MINUTES *AMRAP: As Many Rounds & Reps As Possible Pulldowns:...
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Filthy Lats | PUMP :30 SMALL ARMZ PICKS
7.8.25 // 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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Weird Combo 6’s Chest & Back | PUMP :30
WEIRD COMBO 6'S CHEST & BACK // 7.3.25 TIME FRAME TRAINING: MAX ROUNDS IN 6 MINUTES Pull-ups: 5 reps Push-ups: 10 reps Dips: 10 reps SUPERSET: 6 MINUTES TOTAL Flat Bench Press - Bar...
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Weird Combo 6’s Back & Triceps | PUMP :30
WEIRD COMBO 6'S BACK & TRICEPS // 7.1.25 SUPERSET: 8 MINUTES TOTAL Pull-ups: Max Reps per set 1 Arm Row: 6 reps each arm SUPERSET: 6 MINUTES TOTAL Pulldowns: 30, 6, 6, 6, 20...
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Island Pump Twisted up 20’s Chest & Back | PUMP :30
ISLAND PUMP TWISTED 20'S CHEST & BACK // 6.26.25 MAX SETS: 8 MINUTES Push-ups: Twisted 20 5 regular reps, 5 slow reps, 5 regular reps, 5 slow reps Pull-ups: 5 regular, 5 slow reps ...
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Island Pump Twisted up 20’s Back & Triceps | PUMP :30
ISLAND PUMP TWISTED 20'S BACK & TRICEPS // 6.24.25 PULL-UPS: 10 MINUTES Any style/variation: 3-10 reps per minute for 10 minutes (advanced add ankle weights & maybe knees up) MAX SETS: 8 MINUTES Pulldowns...
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Muscle Island Pyramids & Pumps Jailhouse Chest & Back | PUMP :30
MUSCLE ISLAND PYRAMIDS & PUMPS JAILHOUSE CHEST & BACK // 6.19.25 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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Weird Combo 6’s Back & Triceps | PUMP :30
WEIRD COMBO 6'S BACK & TRICEPS // 6.17.25 SUPERSET: 8 MINUTES TOTAL Pull-ups: Max Reps per set 1 Arm Row: 6 reps each arm SUPERSET: 6 MINUTES TOTAL Pulldowns: 30, 6, 6, 6, 20...
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