Gauntlet Series: Chest | PUMP :30
GAUNTLET SERIES: CHEST // 11.11.25 BENCH PRESS Pause off the chest to a max 3, 3, 3, 1, 1, 1 reps WARMUP AMRAP: 7 MINUTES *AMRAP: As Many Rounds & Reps As Possible Push-ups: 10...
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Get After It! Chest | PUMP :30
11.4.25 // GET AFTER IT! CHEST BENCH PRESS: 8 MINUTES 20, 10, 8, 6, 4 reps SUPERSET: 8 MINUTES Incline Barbell Bench Press: 20, 10, 8, 6, 4 reps Banded Arrows: 20 reps ...
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Delt Pump & Press City | PUMP :30
10.30.25 // DELT PUMP & PRESS CITY BENCH WORK Added % Bench Work Bench Chart Week 2 Go to Chart on G-Social look at Max Sets are 2x2, 2x3, 1 Negative 100 REP...
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Chest Pump & Push-up City | PUMP :30
10.28.25 // CHEST PUMP & PUSH-UP CITY BENCH PRESS Paused on chest up to a max 3, 3, 3, 1, 1, 1 reps 100 REP EXPLOSION: 3 MINUTES Banded Arrows: 100 reps ...
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Heavy Chest/Shoulders 2 | PUMP :30
10.23.25 // HEAVY CHEST/SHOULDERS BENCH PRESS: 12 MINUTES Bench Chart Week 1 Find your max, then do your sets 1x6, 2x5, 2x4 SUPERSET: 8 MINUTES Lateral Raise: 12-10-8-6-20 reps Barbell Shrug: 12-10-8-6-20 reps ...
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Heavy Chest 2 | PUMP :30
10.21.25 // HEAVY CHEST 2 BENCH PRESS: 8 MINUTES 3-stop pause to a max 3, 3, 3, 1, 1, 1 reps SUPERSET: 6 MINUTES Incline Dumbbell Bench Press: 8-6-4-15 reps Push-ups (3-count lower on...
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Heavy Chest | PUMP :30
10.14.25 // HEAVY CHEST BENCH PRESS: 8 MINUTES Feet up to a 1 Rep Max 3, 3, 3, 1, 1, 1 reps SUPERSET: 6 MINUTES Incline Dumbbell Bench Press: 12-10-8-15 reps Banded Arrows:...
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I Can’t Wash My Hair Chest | PUMP :30
10.6.25 // I CAN'T WASH MY HAIR CHEST WARMUP: 3 MINUTES Dumbbell Incline Bench Press: 100 rep explosion MAIN MOVEMENT: 15 MINUTES Dumbbell Flat Bench Press: 15, 12, 10, 8, 6, 4 Superset with...
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