Muscle Island Prep Pyramid Sets Chest & Back | PUMP :30
MUSCLE ISLAND SHREDZ PYRAMID SETS CHEST & BACK // 5.15.25 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:...
View Workout
Muscle Island Prep Pyramid Sets Back & Triceps | PUMP :30
MUSCLE ISLAND SHREDZ PYRAMID SETS BACK & TRICEPS // 5.13.25 PULL-UPS: 4 MINUTES 15, 10, 5, 10 reps (add weight if needed) UNDERGRIP PULLDOWNS: 3 MINUTES 30, 15, 5, 15 reps MEDIUM GRIP...
View Workout
Muscle Island Shredz Jailhouse Chest & Back | PUMP :30
MUSCLE ISLAND SHREDZ JAILHOUSE CHEST & BACK // 5.8.25 MAX REPS: 3 MINUTES Push-ups MAX REPS: 3 MINUTES Pull-ups MAX REPS: 8 MINUTES Flat Barbell or Dumbbell Bench Press: 15 reps V-bar Pull-ups:...
View Workout
Muscle Island Shredz Back & Triceps | PUMP :30
MUSCLE ISLAND SHREDZ BACK & TRICEPS // 5.6.25 MAX REPS: 2 MINUTES Pull-ups MAX REPS: 2 MINUTES Chin-ups MAX REPS: 5 MINUTES Wide Grip Pulldowns (roughly bodyweight) MAX SETS: 8 MINUTES 1...
View Workout
Weird Combo 6’s Chest & Back | PUMP :30
WEIRD COMBO 6'S CHEST & BACK // 5.1.25 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...
View Workout
Weird Combo 6’s Back & Triceps | PUMP :30
WEIRD COMBO 6'S BACK & TRICEPS // 4.29.25 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...
View Workout
Jailhouse Chest & Back TFT | PUMP :30
Jailhouse Chest & Back TFT // 4.24.25 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...
View Workout
Back & Triceps TFT | PUMP :30
Back & Triceps TFT // 4.22.25 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...
View Workout