Big Gunz

Arm Annihilator
Arm Annihilator

BICEPS & TRICEPS
MACHINE PREACHER CURLS (5 sets of 20,15,10,5,5 reps)
ROPE PUSHDOWNS (5 sets of 25,20,15,5,5 reps)
INCLINE DUMBBELL BICEP CURLS (5 sets of 25,20,15,5,5 reps)
CLOSE GRIP SMITH MACHINE BENCH PRESS (5 sets of 25,20,15,10,10 reps)
DUMBBELL HAMMER CURLS (5 sets of 25,20,15,5,5 reps)
SKULL CRUSHERS (5 sets of 25,20,15,5,5 reps)
BARBELL CURLS (5 sets of 25,20,15,5,5 reps)
REVERSE GRIP TRICEPS PUSHDOWN (HANDLE ATTACHMENT) (5 sets of 25,20,15,10,5 reps per arm)

FOREARMS
BARBELL WRIST ROLLS (4 sets of 30 twists each direction)
PALMS-UP DUMBBELL WRIST CURLS OVER BENCH (4 sets of 20 reps)
PALMS-DOWN DUMBBELL WRIST CURLS OVER BENCH (4 sets of 20 reps)

CALVES
STANDING CALF RAISES (2 sets of 50 reps)
SEATED CALF RAISES (2 sets of 50 reps)
ROTARY CALF PRESS (2 sets of 50 reps)

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