WOD: Rock Hard Gun Show

Get Your Sleeve-Tearing, Eye-Bulging Biceps Growing Fast

Isn't it every guy’s dream to walk around with some big biceps? Yes.

How do you go about building big arms? Well, first is always push yourself on your big compound lifts. Your shoulder presses and benching will pack on beef on your triceps, which make up 2/3 of your arm. Regularly squat and deadlift because that packs on overall size.

Now you ask about frequency? Well, how do you get better at anything? Practice, practice, practice. Now after I hit some big compounds I will do assistance work. My Fridays I like to focus on arms but truthfully I try and hit 1 or 2 bicep/ tricep exercises at the end of my workout. Stimulate them. Fatigue them. Grow them.

This is a great Bicep Pumper: Laying Cable Bicep Hammer Curls.
1. Lay back on the seated cable row (eliminates cheating) and use the rope for handles.
2. Hammer curl up (1sec) and double pump (contraction) at the top and slowly lower (3sec).

Now you’re a Rock Hard, Locked and Loaded, Sleeve-Tearing, Bicep-Popping Son of a Gun!


Laying Cable Bicep Hammer Curls with mummy


WOD: Rock Hard Gun Show 2015-09-04

A. BB Shoulder Press: 3 x 8 reps

B. BB Bench Press – wide (tension): 4 x 10 reps (

C. Lat Pulldowns w/ 2 handles (100s): 5 x 20 reps

D1. DB Alternating Bicep Curls (run the rack): 5+ x 8 reps↑
D2. Tricep Dips: 5+ x 8 reps

E. Cable Laying Hammer Curls – 2 pumps w/ rope: 5 x 8 reps (


Category: WOD