Big Gunz 2

Arm Annihilator
Arm Annihilator

It’s the last real workout of the week, and you will be finishing off with biceps and triceps.  This week it falls on the final day of the week, and last week it was first.  You will be hitting triceps first this time.  It is a good idea to work triceps before biceps, since the triceps are quite a bit larger than the bicep muscle.  This gives you maximum energy and performance to hit the triceps as hard as possible.  Towards the end of these long workouts, it is easy to get a bit tired and not quite work as hard as you did at the beginning of the workout, though intra-workout supplements can help that.  You want big guns, right?  Well you have a lot of work to do today, but it will be worth it!  Hit it hard my friends, and be sure to take minimal rest between sets, so no longer than a minute.  Go kill it!

TRICEPS
V-BAR PUSHDOWNS (5 sets of 30,25,20,15,8 reps)
OVERHEAD DUMBBELL TRICEP EXTENSIONS (5 sets of 30,25,20,15,8 reps)
CLOSE GRIP SMITH MACHINE BENCH PRESS (5 sets of 30,25,20,15,8 reps)
DIPS (5 sets of 30,25,20,15,8 reps)

BICEPS
BARBELL CURLS (5 sets of 30,25,20,15,8 reps)
DUMBBELL PREACHER CURLS (5 sets of 25,20,15,10,5 reps)
CLOSE GRIP BARBELL CURLS (5 sets of 30,25,20,15,8 reps)
DUMBBELL HAMMER CURLS (5 sets of 30,25,20,15,8 reps)

CALVES
STANDING CALF RAISES (100 reps)
SEATED CALF RAISES (100 reps)
ROTARY CALF PRESS (100 reps)

CARDIO
10 MINUTES HIIT
(Intervals of 40 seconds low intensity, 40 seconds high intensity)

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