Gangster Claus Chest | PUMP :30
12.15.25 // GANGSTER CLAUS CHEST AMRAP: 5 MINUTES AMRAP: As Many Rounds As Possible Push-ups: 15 reps Dips: 10 reps 10 SET SUPERSET: 15 MINUTES Medium-Wide Grip Incline Bench Press: 12-15 reps Banded Arrows:...
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Serge Nubret Inspired Chest | PUMP :30
12.8.25 // SERGE NUBRET INSPIRED CHEST 8 SET SUPERSET: 10 MINUTES Deficit Push-ups: 15 reps (use a set of dumbbells to go deeper on each rep) Dips: 15 reps 8 SET SUPERSET: 10 MINUTES...
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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 Chest & Biceps | PUMP :30
ISLAND YOKED CHEST & BICEPS // 12.1.25 MAX REPS: 1.5 MINUTES Push-ups: Max reps MAX REPS: 1.5 MINUTES Feet Elevated Push-ups: Max reps SUPERSET: 8 MINUTES Flat Bench Press: 20, 15, 10, 5,...
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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 Chest & Triceps | PUMP :30
Never Small Again Chest & Triceps // 11.24.25 SUPERSET: 8 MINUTES Push-ups: 10 reps Superset with: Incline Barbell or Dumbbell Bench Press: 12-10-8-6-20 reps SUPERSET: 10 MINUTES Push-ups: 10 reps Superset with: Flat Barbell...
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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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Chest & Biceps TFT | PUMP :30
Chest & Biceps TFT // 11.17.25 MAX REPS/ROUNDS: 5 MINUTES Push-ups: Max reps in 5 minutes MAX REPS/ROUNDS: 5 MINUTES Incline Bench Press: Max reps in 5 minutes (Using 95-135 lbs) MAX REPS/ROUNDS:...
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