Double Split 70’s Vibe Shoulders & Arms | PUMP :30
8.26.25 // DOUBLE SPLIT 70'S VIBE SHOULDERS & ARMS // PUMP :30 AMRAP: 8 MINUTES *AMRAP: As Many Reps As Possible Military Press: 8 reps (Work up to heavy 8 reps, then drop set down...
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Bodybuilding Shoulders Pump | PUMP :30
8.21.25 // BODYBUILDING SHOULDERS PUMP // PUMP :30 BARBELL MILITARY PRESS: 10 MINUTES Medium Grip - Work up to a heavy 8 reps 6-8 sets of 8 reps where top set is almost max work,...
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Chest, Triceps, and Shoulders | PUMP :30 FRANK ZANE INSPIRED
8.13.25 // CHEST, TRICEPS, AND SHOULDERS // PUMP :30 FRANK ZANE INSPIRED SUPERSET: 10 MINUTES Barbell Bench Press (wide grip slow on way down): 12, 10, 8, 6, 4, 2 reps Between sets - Banded...
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The Party is Over But the Pump Ain’t Shoulders | PUMP :30 MORGAN WADE SERIES
8.9.25 // THE PARTY IS OVER BUT THE PUMP AIN'T SHOULDERS // PUMP :30 MORGAN WADE SERIES MAX REPS: 5 MINUTES Pull-ups: Max reps in 5 minutes AMRAP: 20 MINUTES *AMRAP: As many rounds...
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Serge Nubret Shoulders & Arms | PUMP :30 1970’S SPLITS
8.2.25 // SERGE NUBRET SHOULDERS & ARMS // PUMP :30 1970'S SPLITS AMRAP: 6 MINUTES *AMRAP: As many rounds & reps as possible Behind the Neck Barbell Press: 12 reps Alternating Dumbbell Front Raise: 12...
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Serge Nubret Shoulders & Arms | PUMP :30 1970’S SPLITS
7.30.25 // SERGE NUBRET SHOULDERS & ARMS // PUMP :30 1970'S SPLITS AMRAP: 6 MINUTES *AMRAP: As many rounds & reps as possible Behind the Neck Barbell Press: 12 reps Alternating Dumbbell Front Raise: 12...
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Savage Shoulder Swole | PUMP :30 HOW IT ALL STARTED
7.24.25 // SAVAGE SHOULDER SWOLE WARMUP: 4 MINUTES Rotator Cuffs (5 lb dumbbells): 1 set of 100 reps Cable Shrugs: 1 set of 100 reps MAIN MOVE: 15 MINUTES Dumbbell Military Press: 30, 20,...
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Shoulder Pump Gone Wild | PUMP :30 GRAPHIC GANGSTER PICKS
7.17.25 // SHOULDER PUMP GONE WILD // Graphic Gangster Picks WARMUP: 3 MINUTES Banded Arrows: 100 reps BARBELL MILITARY PRESS DROP SETS: 15 MINUTES Bar: 30 reps Add 5-10 pounds per side for...
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