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...
View Workout
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...
View Workout
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:...
View Workout
Gauntlet Series: Shoulders | PUMP :30
GAUNTLET SERIES: SHOULDERS // 11.13.25 WARMUP: 7 MINUTES (5 SETS) Banded Arrows: 20 reps Banded Rotator Cuffs: 20 reps GAUNTLET: THE DB & BAND SHOULDER GAUNTLET AMRAP: 20 MINUTES *AMRAP: As Many Rounds...
View Workout
Get After It! Shoulders | PUMP :30
11.6.25 // GET AFTER IT! SHOULDERS BENCH PRESS: 8 MINUTES Bench Chart on G-Social at the top (goes off your max) Week 3 Warmups: 1x20 1x10 then 1x6, 2x5, 2x4 SUPERSET: 6 MINUTES Lateral...
View Workout
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...
View Workout
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 ...
View Workout
Heavy Shoulders | PUMP :30
10.16.25 // HEAVY SHOULDERS STANDING OR SEATED MILITARY PRESS: 8 MINUTES 3, 3, 3, 1, 1, 1, 1 reps SUPERSET: 6 MINUTES Lateral Raise: 12-10-8-6-20 reps Banded Arrows: 20 reps SUPERSET: 6 MINUTES...
View Workout