Try the Pump :30
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Super Swole Arms
100 REP EXPLOSION: 3 MINUTES
Cable Curls: 100 reps
100 REP EXPLOSION: 3 MINUTES
Cable Pushdowns: 100 reps
50-100 REP EXPLOSION: 2-3 MINUTES
Preacher Curls: 50-100 reps
AMRAP: 12 MINUTES
*AMRAP: As Many Rounds & Reps As Possible
EZ Bar or Straight Bar Curl
4x Drop Set
20-10-5-5
Start weight 20
Drop then 10
Drop then 5
Drop then 5
Superset with:
Rope Pushdowns: 12 reps w/ 3-count hold at the bottom of each rep
AMRAP: 8 MINUTES
*AMRAP: As Many Rounds & Reps As Possible
Hammer & Regular Curls: 10/10 reps
Overhead Dumbbell Extensions: 15 reps
ISOMETRICS: 2 MINUTES
Hold Barbell halfway down on a Curl: 2 minutes
*EXCLUSIVE TO THE CORYG FITNESS APP
What People Say About The Pump :30
30 Minute Pump Workouts for Busy Gyms & Busy People
💪🏻 In & out in just 30 minutes... or less
💪🏻 Designed for busy gyms & busy people
💪🏻 Workouts drop every day, Monday-Friday
*Full Pump :30 archive on CoryG Fitness... Sign up here
Pump :30 FAQs
Pump :30 is a 30-minute pump workout program to get you jacked.
Anyone looking to maximize their workout within a tight window, from beginners to seasoned athletes.
You'll need basic gym equipment such as a barbell, dumbbells, bands, and enough space for bodyweight exercises.
New workouts are released every weekday, providing fresh 'n juicy pumps every week.
Yes, as long as you have the necessary equipment and space, Pump :30 can be effectively done at home.
No, you can start Pump :30 at any time and follow the weekday split at your own pace.
Pump :30 workouts are accessible through the CoryG Fitness app, available on the homepage and main menu.
If you miss a day, you can simply pick up where you left off or adjust your schedule as needed.
Fa sho, Pump :30 workouts can be scaled to suit fitness levels ranging from beginner to advanced.
30 minute workouts for crowded gyms
THE WEEKLY SPLIT
MONDAY - Chest
TUESDAY - Back
WEDNESDAY - Legs
THURSDAY - Shoulders
FRIDAY - Arms
*All workouts can be found in the Pump :30 archive on the CoryG Fitness App
The Pump :30 Stack
Enhance your 30-minute pump sessions with the Pump :30 Stack, featuring Pre-Workout, Amino Recovery, and Creatine.