Shoulder Size + Pump | PUMP :30
1.29.26 // SHOULDER SIZE + PUMP 100 REP EXPLOSION: 3 MINUTES Banded Arrows: 100 reps 100 REP EXPLOSION: 3 MINUTES Lateral Raises: 100 reps MAIN MOVEMENT: 15 MINUTES Superset: Arnold Press: 15,...
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1975 Shoulders | PUMP :30
1.22.26 // 1975 SHOULDERS 100 REP EXPLOSION: 3 MINUTES Banded Arrows: 100 reps SUPERSET: 10 MINUTES Behind the Neck Press: 20, 20, 15, 15, 10 *Superset with 20 Rotator Cuffs (5-lb DB's) after...
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My Pump Has a Pump Shoulders | PUMP :30
MY PUMP HAS A PUMP SHOULDERS // 1.15.26 100 REP EXPLOSION: 3 MINUTES Banded Arrows: 100 reps 100 REP EXPLOSION: 3 MINUTES Barbell Military Press: 100 reps 8 MINUTES Arnold Press: 8 sets...
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Slice ‘n Dice Shoulderz | PUMP :30
1.8.26 // SLICE 'N DICE SHOULDERZ WARMUP: 3 SETS (5 MINUTES) Rotator Cuffs: 25 reps Dumbbell Shrugs: 25 reps MAIN MOVEMENT: 15 MINUTES Dumbbell Military Press: 12, 10, 8, 6, 4, 2, 20...
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Double Splits Shoulders & Arms | PUMP :30
12.26.25 // DOUBLE SPLITS SHOULDERS & ARMS // PUMP :30 WARMUP AMRAP: 10 MINUTES *AMRAP: As Many Reps As Possible Military Press:15 reps Lateral Raises: 15 reps Banded Arrows: 15 reps Frontals: 15 reps Shrugs:...
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Double Splits Shoulders & Arms | PUMP :30
12.23.25 // DOUBLES SPLIT SHOULDERS & ARMS // PUMP :30 WARMUP AMRAP: 10 MINUTES *AMRAP: As Many Reps As Possible Military Press:15 reps Lateral Raises: 15 reps Banded Arrows: 15 reps Frontals: 15 reps Shrugs:...
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Gangster Claus Shoulders | PUMP :30
12.18.25 // GANGSTER CLAUS SHOULDERS MAX REPS: 5 MINUTES Push-ups: Max reps in 5 minutes OLD SCHOOL GAUNTLET 25 MINUTE AMRAP AMRAP: As Many Rounds As Possible Lateral Raise: 12 reps Behind the Neck...
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Serge Nubret Inspired Shoulders | PUMP :30
12.11.25 // SERGE NUBRET INSPIRED SHOULDERS AMRAP: 4 MINUTES *AMRAP: As many reps as possible Push-up: As many reps as possible AMRAP: 10 MINUTES *AMRAP: As many reps as possible Behind the Neck Barbell...
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