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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Island Yoked Shoulders | PUMP :30
ISLAND YOKED SHOULDERS // 12.6.25 MAX SETS: 7 MINUTES Push-ups: Max reps Pull-ups: Max reps Dips: Max reps SUPERSET: 10 MINUTES Military Dumbbell Press: 12 reps Lateral Raise: 12 reps SUPERSET: 10 MINUTES...
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Never Small Again Arms & Shoulders | PUMP :30
Never Small Again Arms & Shoulders // 11.28.25 PUMP MASTER AMRAP CIRCUIT: 30 MINUTES Cheat Barbell Curls: 12 reps Skullcrushers: 20 reps Double Arm Incline Curls: 12 reps Incline Dumbbell Skullcrushers: 20 reps THEN: Rep...
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Never Small Again Legs & Shoulders | PUMP :30
Never Small Again Legs & Shoulders // 11.26.25 SUPERSET: 10 MINUTES Goblet Squats or Barbell Deep Squats: 10 reps Superset with: Leg Extensions: 12-10-8-6-20 reps SUPERSET: 8 MINUTES Goblet Squats or Barbell Deep Squats:...
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