#WORKOUTWEDNESDAY

Pump City. | #TWCWORKOUTWEDNESDAY 8.27.25

Pump City. | #TWCWORKOUTWEDNESDAY 8.27.25

PUMP CITY FOOTBALL BAR REVERSE BAND Work up to a 1 Rep Max   DUMBBELL BENCH PRESS 4x12   DUMBBELL ROLLBACKS 4x15   4 SET SUPERSET Push-ups on DB Handles:...

Pump City. | #TWCWORKOUTWEDNESDAY 8.27.25

PUMP CITY FOOTBALL BAR REVERSE BAND Work up to a 1 Rep Max   DUMBBELL BENCH PRESS 4x12   DUMBBELL ROLLBACKS 4x15   4 SET SUPERSET Push-ups on DB Handles:...

Squat Day. | #TWCWORKOUTWEDNESDAY 6.25.25

Squat Day. | #TWCWORKOUTWEDNESDAY 6.25.25

SQUAT DAY BOX BAR BACK SQUAT 8x350% + 25% chain   FRONT SQUAT 3x8   SIDE LUNGE + DUMBBELL 4x12   BELT MARCH 4x45 seconds   LEG EXTENSIONS 4x15  ...

Squat Day. | #TWCWORKOUTWEDNESDAY 6.25.25

SQUAT DAY BOX BAR BACK SQUAT 8x350% + 25% chain   FRONT SQUAT 3x8   SIDE LUNGE + DUMBBELL 4x12   BELT MARCH 4x45 seconds   LEG EXTENSIONS 4x15  ...

Heavy Bench Day. | #TWCWORKOUTWEDNESDAY 6.11.25

Heavy Bench Day. | #TWCWORKOUTWEDNESDAY 6.11.25

HEAVY BENCH DAY. CLOSE-GRIP FLOOR PRESS Work up to a 1 Rep Max   EZ CURL TRICEP EXTENSION 4x12   DUMBBELL ROLLBACK 4x15   INCLINE PEC FLY 3x15   3...

Heavy Bench Day. | #TWCWORKOUTWEDNESDAY 6.11.25

HEAVY BENCH DAY. CLOSE-GRIP FLOOR PRESS Work up to a 1 Rep Max   EZ CURL TRICEP EXTENSION 4x12   DUMBBELL ROLLBACK 4x15   INCLINE PEC FLY 3x15   3...

TWC Deadlift Day. | #TWCWORKOUTWEDNESDAY 5.7.25

TWC Deadlift Day. | #TWCWORKOUTWEDNESDAY 5.7.25

DEADLIFT DAY PIN RACK PULL Work up to a 1 Rep Max   BARBELL ROW 4x10   3 SET SUPERSET Kettlebell Swings: 15 repsBand Leg Curls: 25 reps   REVERSE...

TWC Deadlift Day. | #TWCWORKOUTWEDNESDAY 5.7.25

DEADLIFT DAY PIN RACK PULL Work up to a 1 Rep Max   BARBELL ROW 4x10   3 SET SUPERSET Kettlebell Swings: 15 repsBand Leg Curls: 25 reps   REVERSE...

Heavy Bench Day. | #TWCWORKOUTWEDNESDAY 4.9.25

Heavy Bench Day. | #TWCWORKOUTWEDNESDAY 4.9.25

HEAVY BENCH DAY FLOOR PRESS 2 Rep MaxFootball Bar, 2 Chains   DUMBBELL ROLLBACKS 8x8   V-BAR PUSHDOWNS 4x12   INCLINE DUMBBELL PEC FLY 3x15   CHAOS PUSH-UPS 3x20  ...

Heavy Bench Day. | #TWCWORKOUTWEDNESDAY 4.9.25

HEAVY BENCH DAY FLOOR PRESS 2 Rep MaxFootball Bar, 2 Chains   DUMBBELL ROLLBACKS 8x8   V-BAR PUSHDOWNS 4x12   INCLINE DUMBBELL PEC FLY 3x15   CHAOS PUSH-UPS 3x20  ...

TWC Deadlift Day. | #TWCWORKOUTWEDNESDAY 4.2.25

TWC Deadlift Day. | #TWCWORKOUTWEDNESDAY 4.2.25

TWC DEADLIFT DAY Super simple workout that will whoop your butt. RACK PULL Pin 3, Work up to a 1RM   SNATCH GRIP ROW 4x10   GHD 5x5   KETTLEBELL...

TWC Deadlift Day. | #TWCWORKOUTWEDNESDAY 4.2.25

TWC DEADLIFT DAY Super simple workout that will whoop your butt. RACK PULL Pin 3, Work up to a 1RM   SNATCH GRIP ROW 4x10   GHD 5x5   KETTLEBELL...