Big Gunz 3

Arm Annihilator
Arm Annihilator

It’s day two of the third week and you will be pumping those guns today!  Arm day is one of my favorite workouts of the week, but this will be no walk in the park.  In fact, none of these workouts are the least bit easy.  We are here to train insane, not remain the same as they say!  As the theme with this week, there will be drop sets and there will be supersets.  High intensity mixed with moderate to high volume equals one kick ass pump.  So what are you waiting for?  Let’s get going!

P.S. – This program does not devote a lot of time to abs. While abs are made in the kitchen, it is good to have strong abs, which will also help them grow and show when your bodyfat is low enough. It is recommended to hit abs more often than this program does on your own time. This can be done before or after your workout, or even at home!

BICEPS & TRICEPS
SUPERSET
STANDING ONE ARM CABLE CURLS
(4 sets of 25,20,15,10 reps + drop set for 10 more reps)
STANDING ONE ARM REVERSE TRICEP EXTENSIONS W/HANDLE ATTACHMENT
(4 sets of 25,20,15,10 reps + drop set for 10 more reps)

BARBELL CURLS
(4 sets of 25,20,15,10 reps + drop set for 10 more reps)

CLOSE GRIP SMITH MACHINE BENCH PRESS
(4 sets of 25,20,15,10 reps + drop set for 10 more reps)

SUPERSET
DUMBBELL CURLS
(4 sets of 25,20,15,10 reps + drop set for 10 more reps)
OVERHEAD DUMBBELL TRICEP EXTENSION
(4 sets of 25,20,15,10 reps + drop set for 10 more reps)

DUMBBELL PREACHER CURLS
(4 sets of 25,20,15,10 reps + drop set for 10 more reps)

TRICEP EXTENSIONS W/ROPE
(4 sets of 25,20,15,10 reps + drop set for 10 more reps)

CALVES
STANDING CALF MACHINE
1 sets of 100 reps (Start heavy and go to failure, keep dropping the weight until you reach 100 reps)
SEATED CALF MACHINE
5 sets of 40,30,20,10 reps
DONKEY CALF PRESS
1 sets of 100 reps (Start heavy and go to failure, keep dropping the weight until you reach 100 reps)

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