Big Gunz 4

Arm Annihilator
Arm Annihilator

Welcome to day the second day of week 4!  It’s one of my favorite workouts today – ARMS!  Who doesn’t like to work arms?  I love working out so I usually enjoy every workout, but there is just something about walking out of the gym with your arms an inch bigger than they were when you started.  Last week we worked biceps and triceps with alternating sets, but this time we will be doing biceps first and then triceps.  ALWAYS put in maximum effort in every single set, and that goes for everything you do in life.  Why half ass things?  Do you want to be just average.. or do you want to be great?  The choice is yours, but I am striving for greatness!

BICEPS
EZ-BAR CABLE CURLS
4 sets of 20,15,12,10 reps + drop set for 8 more
HAMMER STRENGTH MACHINE CURLS
4 sets of 20,15,12,10 reps + drop set for 8 more
DUMBBELL PREACHER CURLS
4 sets of 20,15,12,10 reps + drop set for 8 more
SEATED DUMBBELL CURLS
4 sets of 20,15,12,10 reps + drop set for 8 more
21’S WITH BARBELL
1 set of 21’s

TRICEPS
SUPERSET
OVERHEAD ROPE EXTENSIONS
4 sets of 20,15,12,10 reps + drop set for 8 more
ROPE PUSHDOWNS
4 sets of 20,15,12,10 reps + drop set for 8 more

REVERSE GRIP TRICEP EXTENSIONS
4 sets of 20,15,12,10 reps + drop set for 8 more

DUMBBELL KICKBACKS
4 sets of 20,15,12,10 reps + drop set for 8 more per arm

CALVES
DONKEY CALF PRESS
3 sets of 30 reps (after each set, do bodyweight standing calf raises to failure, one leg at a time)
STANDING CALF MACHINE
3 sets of 30 reps (after each set, do bodyweight standing calf raises to failure, one leg at a time)
SEATED CALF MACHINE
3 sets of 30 reps (after each set, do bodyweight standing calf raises to failure, one leg at a time)

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