Shoulders 1000 | PUMP :30
10.9.25 // SHOULDERS 1000 100 REPS EACH: Banded Arrows Lateral Raises Banded Rotator Cuffs Military Press Dumbbell Frontals Face Pulls Cable Shrugs Upright Rows Dumbbell Arnold Press Chest-supported Arrows RECAP 100 REPS EACH:...
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Double Splits Shoulders & Arms | PUMP :30
10.3.25 // 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
9.30.25 // 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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Serge Nubret Inspired Shoulders | PUMP :30 SMALL ARMZ PICKS
9.25.25 // 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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Muscle Island Pumpz 2 Shoulders | PUMP :30
9.18.25 // MUSCLE ISLAND PUMPZ 2 SHOULDERS 5 SETS: 10 MINUTES TOTAL Deficit Push-ups (use a set of dumbbells to go deeper on each rep): Max reps in 1 minute Dips: Max reps in 1...
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Pumptastico Shoulders 2 | PUMP :30
9.11.25 // PUMPTASTICO SHOULDERS 2 BODYWEIGHT WARMUP AMRAP: 5 MINUTES *AMRAP: As Many Rounds & Reps As Possible Push-ups: 10 reps Dips: 10 reps SUPERSET: 8 MINUTES Barbell Military Press (Close/Medium/Wide): 10/10/10 reps...
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Muscle Island Prep Pyramid Sets Shoulders | PUMP :30
MUSCLE ISLAND SHREDZ PYRAMID SETS SHOULDERS // 9.6.25 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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Double Split 70’s Vibe Shoulders & Arms | PUMP :30
8.29.25 // DOUBLE SPLIT 70'S VIBE SHOULDERS & ARMS // PUMP :30 AMRAP: 8 MINUTES *AMRAP: As Many Reps As Possible Arnold Press: 8 reps (Work up to heavy 8 reps, then drop set down...
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