Serge Nubret Inspired Shoulders | PUMP :30 SMALL ARMZ PICKS
7.10.25 // 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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Weird Combo 6’s Shoulders | PUMP :30
WEIRD COMBO 6'S SHOULDERS // 7.5.25 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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Island Pump Twisted up 20’s Shoulders | PUMP :30
ISLAND PUMP TWISTED 20'S SHOULDERS // 6.28.25 MAX SETS: 8 MINUTES Military Press: Twisted 20 5 regular reps, 5 slow reps, 5 regular reps, 5 slow reps Lateral Raises: Twisted 20 5 regular reps, 5...
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Muscle Island Shredz Shoulders | PUMP :30
MUSCLE ISLAND SHREDZ SHOULDERS // 6.21.25 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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Island Yoked Shoulders | PUMP :30
ISLAND YOKED SHOULDERS // 6.14.25 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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Work Up & Ball Out 3 Island Games Shoulders | PUMP :30
WORK UP & BALL OUT 3 ISLAND GAMES SHOULDERS // 6.5.25 SUPERSET: 10 MINUTES Barbell Military Press: 30, 12, 10, 8, 6, 20 reps Rotator Cuffs: 15 reps Heavy Cable Abs: 30, 12, 10, 8,...
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Muscle Island Pyramids & Pumps Shoulders | PUMP :30
MUSCLE ISLAND PYRAMIDS & PUMPS SHOULDERS // 5.31.25 MAX SETS: 7 MINUTE Push-ups: Max Reps Pull-ups: Max Reps Dips: Max Reps SUPERSET: 10 MINUTES Military Dumbbell Press: 20, 15, 10, 5, 20 reps Lateral...
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Muscle Island Veined Out Shoulders | PUMP :30
MUSCLE ISLAND VEINED OUT SHOULDERS // 5.24.25 MAX REPS: 2 MINUTES Push-ups MAX REPS: 2 MINUTES Pull-ups MAX REPS: 2 MINUTES Dips MAX SETS: 10 MINUTES Military Dumbbell Press: 10 reps Lateral...
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