Multiple Splits Legs & Shoulders | PUMP :30
12.25.24 // MULTIPLE SPLITS LEGS & SHOULDERS 5 SETS: 5 MINUTES Heels-up Bodyweight Squats: 20 reps Sissy Squats: 10 reps AMRAP: 7 MINUTES *AMRAP: As Many Rounds As Possible Front Squat: 12 reps Legs...
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Multiple Splits Shoulders & Arms 1 | PUMP :30
12.20.24 // MULTIPLE SPLITS SHOULDERS & ARMS 1 PYRAMID: 10 MINUTES *Use 1 bar Standing Military Press: 20, 15, 10, 5, 20 reps Barbell Curls: 20, 15, 10, 5, 20 reps Barbell Skullcrushers: 20, 15,...
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Multiple Splits Legs & Shoulders 1 | PUMP :30
12.18.24 // MULTIPLE SPLITS LEGS & SHOULDERS 1 5 SETS: 5 MINUTES Heels-up Bodyweight Squats: 20 reps Sissy Squats: 10 reps AMRAP: 7 MINUTES *AMRAP: As Many Rounds As Possible Front Squat: 12 reps...
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Golden Era Split Shoulders & Arms 2 | PUMP :30
12.13.24 // GOLDEN ERA SPLIT SHOULDERS & ARMS 2 100 REP EXPLOSION: 8 MINUTES Military Press: 100 reps Barbell Curls: 100 reps Barbell Skullcrushers: 100 reps TRI-SET AMRAP: 10 MINUTES *AMRAP: As Many Rounds...
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Golden Era Split Shoulders & Arms 2 | PUMP :30
12.10.24 // GOLDEN ERA SPLIT SHOULDERS & ARMS 2 AMRAP PYRAMID: 10 MINUTES *AMRAP: As Many Rounds As Possible Dumbbell Military Press: 15 reps Hammer Curls: 15 reps Dumbbell Skullcrushers: 15 reps HEAVY TRI-SET...
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Golden Era Split Shoulders & Arms 2 | PUMP :30
12.6.24 // GOLDEN ERA SPLIT SHOULDERS & ARMS 2 PYRAMID: 10 MINUTES *Use 1 bar Arnold Press: 20, 15, 10, 5, 20 reps Dumbbell Curls: 20, 15, 10, 5, 20 reps Dumbell Skullcrushers: 20, 15,...
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Golden Era Split Shoulders & Arms 1 | PUMP :30
12.3.24 // GOLDEN ERA SPLIT SHOULDERS & ARMS 1 PYRAMID: 10 MINUTES *Use 1 bar Standing Military Press: 20, 15, 10, 5, 20 reps Barbell Curls: 20, 15, 10, 5, 20 reps Barbell Skullcrushers: 20,...
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Serge Nubret Inspired Shoulders | PUMP :30
11.28.24 // 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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