Mandatory Friday night pipes. Sun out guns out. Try this arm workout to swell up your biceps.

Workout: Friday GunShow Fri 29-May-2015

Workout Technique

• SETS X REPS
• Dumbbells (DB); barbells (BB); Hammer Strength (H.S.)
• Tempo (s) = (lower, bottom, lift, top); (1.0.1.0)= default
• (<) = Pyramid Up; (>) = Pyramid Down/ Drop Set
• Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A. BB Romanian Deadlifts: 6 x 8 reps (2.0.1.0)

B. Leg Extensions: 5 x 10 reps + drop sets (2.0.1.0)

C1. DB Bicep Hammer Curls (work The Rack – 5lb Increase): 8 x 5 reps + drop set (<)(>)
C2. Tricep Dips: 16 x 5 reps (3.0.1.0)
alternate C1 & C2; w/ build up & drop sets

D. BB Preacher Curl (vert) W/ Fat Grips: 5 x 8 reps (3.0.1.0)

E1. Cable (high To Low) Bicep Curls (palms Up) W/ 2 Straps: 6-8 x 8 reps (3.0.1.0)
E2. Cable (high To Low) Tricep Extensions (palms Down) W/ 2 Straps: 6-8 x 8 reps (3.0.1.0)

F1. Cable High Bicep Curls (open Chest) L/R: 4 x 8 reps + drop set
F2. Cable High Tricep Extensions (neutral Grip) L/R: 4 x 8 reps + drop set

Work Hard. Train Righteously