Pumpastico Shoulders | PUMP :30
Pumpastico Shoulders | PUMP :30
BODYWEIGHT WARMUP AMRAP: 7 MINUTES
*AMRAP: As Many Rounds & Reps As Possible
Push-ups: 10 reps
Dips: 10 reps
PYRAMID: 8 MINUTES
Dumbbell or Barbell Military Press Pyramid: 30, 20, 10, 30 reps
Superset with:
Lateral Raises: 30, 20, 10, 30 reps
AMRAP: 12 MINUTES
AMRAP: As Many Rounds & Reps As Possible
Frontal Raise 4-Way Pump: 10/10/10/10
*Regular, Full, Pinkys-up, Hammer Cross
Band or Cable Face Pulls: 20 reps
100 REP EXPLOSION: 3 MINUTES
Cable Shrugs: 100 reps
*Can’t do all the reps in the allotted time? Np, just shorten the reps a bit. Stay within the time limits!
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