Muscle Island Prep Pyramid Sets Shoulders | PUMP :30
MUSCLE ISLAND SHREDZ PYRAMID SETS SHOULDERS // 5.17.25 CIRCUIT: 8 MINUTES Push-ups: 25, 20, 15, 20 reps Pull-ups: 10, 5, 5, 10 reps Dips: 25, 20, 15, 20 reps SUPERSET: 7 MINUTES Military Dumbbell...
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Muscle Island Shredz Shoulders | PUMP :30
MUSCLE ISLAND SHREDZ SHOULDERS // 5.10.25 MAX REPS: 3 MINUTES Push-ups MAX REPS: 3 MINUTES Pull-ups MAX REPS: 3 MINUTES Dips MAX SETS: 7 MINUTES Military Dumbbell Press: 15 reps Lateral Raise:...
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Weird Combo 6’s Shoulders | PUMP :30
WEIRD COMBO 6'S SHOULDERS // 5.3.25 4 SETS: 7 MINUTES Banded Arrows: 15 reps Close Grip Bench Press (135 lbs): Rep Max! SUPERSET: 8 MINUTES TOTAL Dumbbell Military Press: 30, 6, 6, 6, 20...
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5’s and Party Prep Shoulders | PUMP :30
4.19.25 // 5'S AND PARTY PREP SHOULDERS MAX SETS: 4 MINUTES Dips: 10 reps Push-ups: 20 reps SUPERSET: 10 MINUTES Dumbbell Military Press: 30, 5, 5, 5, 5, 30 reps Barbell Shrugs: 30, 5,...
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Shoulder Sixes | PUMP :30
4.12.25 // SHOULDER SIXES MAX SETS: 4 MINUTES Dips: 10 reps Push-ups: 20 reps SUPERSET: 10 MINUTES Dumbbell Military Press: 30, 6, 6, 6, 6, 20 reps Barbell Shrugs: 30, 6, 6, 6, 6,...
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Sinister Shoulder Swole | PUMP :30
4.3.25 // SINISTER SHOULDER SWOLE WARMUP: TIME FRAME TRAINING: 3 MINUTES Lateral Raises: Do as many reps as you can in 3 minutes MAIN MOVEMENT: 14 MINUTES Arnold Press: 20, 15, 10, 5,...
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OG Blueprint Shoulders & Back | PUMP :30
3.29.25 // OG BLUEPRINT SHOULDERS & BACK SUPERSET: 8 MINUTES Arnold Press: 10, 8, 6, 6, 6 reps Barbell Upright Rows: 10-20 reps SUPERSET: 8 MINUTES FOR MAX SETS Dumbbell Lateral Raises: 15 reps...
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Shoulder Pump Gone Wild | PUMP :30
3.20.25 // SHOULDER PUMP GONE WILD WARMUP: 3 MINUTES Banded Arrows: 100 reps BARBELL MILITARY PRESS DROP SETS: 15 MINUTES Bar: 30 reps Add 5-10 pounds per side for 10 reps, keep working...
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